--- title: "Specialized Yoga Classes for Women's Health, Kids & Couples - mytribe" description: "Find balance with Specialized Yoga in Bangalore. Nidhi Bansal offers holistic online & offline classes for women's health (PCOS/PCOD), kids, and couples. Start your journey to physical and mental strength today!" canonical: https://mytribe.in/themagical_yoga/specialized-yoga last_updated: 2025-09-07 --- # Specialized Yoga in Bengaluru By [Nidhi Bansal](https://mytribe.in/themagical_yoga) · I offer yoga sessions designed for women’s health, kids, and partners, with routines that fit your needs like hormone balance, PCOS, pregnancy, or playful yoga for children. ## Locations Available Online & Home visits in Bengaluru ### Travels to - At your home or location in Bengaluru (Bengaluru, Bengaluru, Karnataka, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Women's Therapeutic & Hormonal Balance Yoga Specialized small group sessions focusing on PCOS, menstrual health, and pelvic strengthening using Series 3 Pawanmuktasana. Typically ₹300-750 per person / session (estimate) #### Session Format * **Duration:** 60 minutes per session. * **Mode:** Small group batch available online via Zoom or offline at Whitefield locations. * **Target:** Management of PCOS, PCOD, menstrual regularity, menopause, and prenatal conditioning. #### Therapeutic Technique * **Key Series:** Practice of *Pawanmuktasana Series 3* (Shakti Bandha Asanas) to tone pelvic organs. * **Asana Focus:** Pelvic opening sequences, Malasana, and hip openers to improve metabolism. * **Breathwork:** Specialized Pranayama techniques for nervous system regulation and hormonal balance. #### Props & Guidance * **Equipment:** Use of yoga blocks and straps (provided offline) for stability. * **Instruction:** Verbal adjustments and modifications customized for individual body types. ### Kids Yoga & Brain Development Engaging sessions combining 12-step Suryanamaskar and Super Brain Yoga to enhance concentration, immunity, and motor skills. Typically ₹300-600 per child / session (estimate) #### Class Structure * **Duration:** 45 to 60 minutes tailored to attention spans. * **Methodology:** Play-way teaching method integrating storytelling with animal poses. #### Development Activities * **Physical:** 12-step *Suryanamaskar* sequences for immunity building and height. * **Cognitive:** Super Brain Yoga exercises specifically for memory and concentration. * **Techniques:** Simple Pranayama and chanting to manage hyperactivity. #### Learning Outcomes * **Soft Skills:** Focus on discipline and posture correction to counter screen-time slouching. * **Interaction:** Buddy system practice with the instructor to encourage participation. ### Private Couple & Partner Yoga Private duet session featuring assisted deep stretching, synchronized asanas, and beginner acro-yoga basics. Typically ₹1,200-1,800 per couple / session (estimate) #### Session Scope * **Duration:** 60 to 75 minutes. * **Exclusivity:** Private booking for two participants (couples, siblings, or friends). * **Location:** Client home, outdoor venue, or online setup. #### Technical Practice * **Partner Poses:** Synchronized asanas like Double Boat Pose and Partner Trikonasana. * **Deep Stretching:** Utilization of partner body weight to deepen hamstring and spinal stretches. * **Acro-Yoga:** Introduction to beginner lifting concepts like Base and Flyer positions. #### Safety & Customization * **Adaptability:** Sequences tailored to differing fitness levels between the two partners. * **Supervision:** Active spotting by the instructor to ensure safety during weight-bearing lifts. ## About Specialized Yoga ### My Approach to Yoga Yoga feels like coming home to myself. I see it as way more than just poses - it’s about understanding yourself, feeling at ease, and growing through every season of life. I shape my sessions to fit you, wherever you’re at. ### Women’s Wellness Yoga I focus a lot on yoga for hormonal balance, because I’ve seen how much it helps with mood swings, regulating periods, and even PCOS. We use simple asanas and breathwork that support your body’s rhythm. If you’re dealing with cramps or PCOD, I include therapeutic yoga for PCOS - think hip openers and gentle flows that actually feel doable on tough days. My sessions also cover things like preparing for childbirth or dealing with menopause. I won’t say every day is easy, but we work with what your body’s telling you. ### Yoga for Kids Kids’ yoga at my place is all about play - stretches, fun poses, and a little bit of chanting. I include mindfulness yoga for kids, like simple breathwork and focus games, to help them unwind and build confidence. Mostly, I just make it a space where they can be themselves. ### Partner Yoga Doing yoga with a partner is about more than just the stretches. It’s about building trust, supporting each other, and just having a laugh together. We try different poses that are fun and challenging, but always safe. No matter your age or experience, I believe showing up on the mat is what matters most. Breathe, move, and let’s see where it takes you. ## Highlights Browse through Nidhi Bansal's best work. ### [Featured](https://mytribe.in/themagical_yoga/specialized-yoga/featured) - [Video: Yoga is more than just poses for me; it's a way of life, a quiet conversation between my breath and my soul. It teaches me to slow down, to be patient, and to find strength in falling and rising again. This practice is about the journey inward, and I am here to share it with you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9704b40b-86ca-4f3f-aa2d-9e4e70499e5e) - [Video: I often guide women through poses like Malasana, or the garland pose, which is wonderful for pelvic health and can be especially helpful for those with PCOS. In this video, I demonstrate the primary pose and its variations, focusing on how to open the hips and build lower body strength in a supportive way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/461a215a-670f-4cd7-86e1-f6e8b691bd42) - ![Partner yoga is about finding balance together. This acro-yoga pose, often called "Flying Whale" or "Bird," requires trust, strength, and a bit of playfulness. It’s a beautiful way to connect and support each other, set against the calming backdrop of the ocean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5e79de1-813a-4268-85af-b9af608e012e) - ![Children learn best through imitation, and sharing my practice with them is a joy. Here, we are practicing Vrikshasana, or Tree Pose, by the river. This pose helps kids improve their balance, focus, and connection to the nature around them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99409f5d-1f8a-4ef0-a3b1-f465dc6cac7e) - [Video: If you experience back pain, gentle movement can be incredibly healing. This video demonstrates a few variations of Cobra Pose and other gentle backbends designed to strengthen the back, improve posture, and increase blood circulation to relieve discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffd457e6-4885-4472-bfa4-fb4fb4deb1ac) - [Video: It was wonderful to celebrate Women's Day with this special outdoor yoga session. We focused on asanas for hormonal balance and mental strength, creating a supportive space for women to connect with nature and each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bf8a55d-76de-4b4b-8f4a-1a06ee1caaf6) - [Video: This is a gentle yoga flow I designed for deep leg stretches. The sequence moves through poses like Three-Legged Dog and Pigeon Pose to release tension in the hamstrings, hips, and quads, improving flexibility and helping you feel more grounded.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e7f4fc-8178-4a29-ae75-b2845762dee7) - [Video: Yoga is for every body and every age. This is from a chair yoga session I led for senior citizens, where we focused on Sukshma Vyayam, or gentle joint exercises, to improve mobility and health in a safe, accessible way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/777d47bb-3643-40e8-af2c-77d06e22071c) ### [Yoga for Women's Wellness](https://mytribe.in/themagical_yoga/specialized-yoga/yoga-for-women-s-wellness) - ![Hip-opening poses like the low lunge, or Anjaneyasana, are so important for women's health. They can help reduce lower back pain, release stored stress, and improve blood flow to the pelvis, which is beneficial for those with PCOD or PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03d5f587-f64e-45aa-a402-d2852f172d26) - ![The Goddess Pose, or Utkata Konasana, is a powerful hip opener that strengthens the entire lower body. I incorporate this pose into my women's wellness sessions to build stability and connect with our inner strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90ce2008-0341-46f6-bd14-00e255332f35) - ![A gentle twist within a low lunge helps to increase mobility in the spine while continuing to open the hips. This variation improves digestion and helps release tension held in the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8570f952-477c-4d0b-aab7-4aef65edc8ee) - ![This variation of Tree Pose with a side bend deepens the stretch along the side of the body while challenging your balance. It's a wonderful pose for improving focus and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edc62421-7ce6-4da2-b4b2-c4a1e3e84abd) - ![Warrior II, or Virabhadrasana II, is a foundational pose that builds strength in the legs and opens the hips and chest. It cultivates a sense of power and stability, which I find deeply empowering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9db71773-46a6-427a-a689-43462f10a6ea) - [Video: In this video, I demonstrate how to move into Pigeon Pose, or Kapotasana, a deep hip-opener that stretches the hip flexors and lower back. It's an excellent pose for releasing accumulated stress and tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d98a6526-d63a-4474-a30e-2347c4ec260a) - ![Holding Pigeon Pose on the beach allows for a deeper connection with the breath and the sound of the waves. This asana is a perfect blend of strength and serenity, opening the hips and calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b9a07ab-3014-47b8-9f4b-9bd60d0ace5e) - ![Here I am in Goddess Pose, or Kaliasana, on a beautiful hilltop. This pose not only strengthens the legs and opens the hips but also encourages you to stand in your power and embrace your inner strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce96d74d-2437-468d-9444-9640b8d5ab50) - ![Practicing Goddess Pose helps connect us to a feeling of groundedness and strength. It's a key part of my practice for women's health, helping to tone the pelvic floor and build stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/311938fa-d9c0-4f38-ad87-04550acf90e0) - ![Gomukhasana, or Cow Face Pose, provides a deep stretch for the hips and shoulders. Here, I am practicing the arm variation, Garudasana arms, to release tension in the upper back while seated on the beach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfbb1247-e350-4269-a5d3-b97f5c855788) ### [Partner Yoga: Connect & Play](https://mytribe.in/themagical_yoga/specialized-yoga/partner-yoga-connect-play) - ![Practicing yoga with a partner is about creating something beautiful together. Here we are in a partner Tree Pose, forming a heart against the sunset to symbolize the strength and courage that comes from loving deeply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54dffe9e-bc66-4f07-8f78-5fdf5fae4ccd) - ![This is a partner version of Boat Pose, or Navasana, which we call Double Boat. It's a challenging and fun way to build core strength while relying on your partner for balance and support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed206d95-68e2-4ff2-a010-ad33dca1e097) - ![Trikonasana, or Triangle Pose, becomes a beautiful shared stretch in partner yoga. By holding hands, we can deepen the side-body stretch and find more stability in the pose together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80e55a86-3af4-4e13-bdd3-ff2b89b4858e) - ![This partner forward fold creates a wonderful stretch for the spine and shoulders. It's a simple yet effective pose that encourages mutual support and alignment as we breathe and move together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8bace38-9f26-45b3-b2c6-641b0240e2fd) - ![This stacked plank pose is a playful way to build serious strength. It requires core engagement from both partners and a great deal of trust and communication to hold the shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00acb03e-2b8e-4594-9146-ee2138d99108) - ![This pose, a variation of acro-yoga's "Front Bird," is where strength meets grace. The word yoga means union, and partner practice is a perfect expression of that, uniting two people in movement and breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f93dd04e-78d3-4f54-8900-4dd1c508b259) - ![Reaching for the sky together in this standing acro-yoga pose. This lift requires a strong base and a light flyer, embodying the five elements of nature: earth, water, fire, air, and space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8f6cba4-bcf1-40eb-aa6e-40349e211b0d) - ![This supported squat and lift is a playful exploration of balance and strength. Partner yoga is not just about the poses, but about sharing laughter and creating beautiful memories together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa6d2ade-5893-4bd8-8192-6b9d193beac6) ### [Yoga for Kids & Seniors](https://mytribe.in/themagical_yoga/specialized-yoga/yoga-for-kids-seniors) - [Video: This was a fun-filled kids yoga session celebrating Yoga Day. We practiced everything from Suryanamaskar and super brain exercises to fun movements and breathwork, making yoga feel like play.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f7fd9f4-2deb-484b-9fdf-d4e8e232afe9) - [Video: Suryanamaskar, or Sun Salutation, is a wonderful sequence for all ages. Practicing it with my young yoga buddy by the river reminds me that we can all rise and shine our light, just like the sun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ade8d4f-548c-4b88-8240-1e37f75acb66) - ![Feeling the yoga vibes with my cute buddy as we practice Bhujangasana, or Cobra Pose. Making yoga fun for kids helps them build a healthy relationship with their bodies from a young age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12114514-150b-4bc7-9bdd-cd8fa7b968bc) - ![Here we are practicing Brahmari Pranayama, the humming bee breath. This calming breathing exercise is excellent for kids and adults alike, helping to improve concentration, build confidence, and soothe the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1576ea7-d062-45e9-9330-ab17cd219386) ### [Guided Asana Practice](https://mytribe.in/themagical_yoga/specialized-yoga/guided-asana-practice) - [Video: In this video, I explain how to do Mandukasana, or Frog Pose. I guide you through sitting in Vajrasana, placing your fists by your navel, and folding forward to stimulate the pancreas and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f087d1c1-2fe0-4609-8c9e-1255062eece6) - [Video: This video demonstrates Prasarita Padottanasana, the Wide-Legged Standing Forward Bend, and its variations. This pose is excellent for stretching the hamstrings and calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/829b41ef-4d40-4d54-9f5c-e2184ffa876f) - [Video: Forward bending asanas are deeply soothing and help stretch the entire back of the body. This video shows several seated forward folds, including Janu Sirsasana and Yoga Mudrasana, with tips for practicing safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3eb05e7-3662-4c64-b0d2-f45c518ea4f8) - [Video: Twisting asanas are fantastic for detoxifying the body and improving spinal mobility. This video guides you through a few seated twists that help stimulate digestion and improve blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d060146-3f91-464d-9dfd-be4c56fe6224) - [Video: Balance is the foundation for harmony in life, and this video guides you through a fun balancing pose sequence. We move through poses like Chair Pose and Natarajasana to cultivate stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/927dd47b-a64b-4098-b9e1-7b64a4bee1f8) - [Video: This video demonstrates Chandra Namaskara, the Moon Salutation. It's a cooling, relaxing sequence that channels lunar energy, stretches all major muscle groups, and calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efac6f52-58d9-474e-9a2e-7093e6b93ef1) - [Video: Here is a tutorial for Compass Pose, or Suryayantrasana. It's a deep hip, hamstring, and shoulder opener, so I guide you through the steps to prepare your body and enter the pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb0ebf1c-a1a9-4748-8341-1624ae0d4ae2) ### [Flows for Strength & Relief](https://mytribe.in/themagical_yoga/specialized-yoga/flows-for-strength-relief) - [Video: This yoga-inspired core flow is designed to build mindful strength from the inside out. The sequence includes dynamic movements that activate deep core muscles for improved stability and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/926a6a83-5f66-440f-8a28-86930d798656) - [Video: This video demonstrates Pawanmuktasana Series 3, a sequence focused on unlocking energy and loosening the entire body. It includes dynamic movements like "Rowing the Boat" and "Chakki Chalanasana" to improve flexibility and circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d0e8e4d-63cd-4983-9b61-28befee738d5) - [Video: This is another look at the Pawanmuktasana Series 3, also known as Shakti Bandha Asanas. These postures are designed to break down neuro-muscular knots and are great 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) ### [My Yoga Journey: Practice in Nature](https://mytribe.in/themagical_yoga/specialized-yoga/my-yoga-journey-practice-in-nature) - ![Breathing in the mountain air, grounding on the earth. Practicing Warrior II with a group of fellow yogis in the mountains is a reminder of our collective strength, stillness, and surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdf76a4d-e453-4e48-8c93-519e6f31fd1d) - ![A deep forward fold, Prasarita Padottanasana, allows for a moment of surrender and introspection. Practicing outdoors, I feel a profound sense of gratitude for this practice and its ability to connect me to the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70db22eb-926b-4655-8ea4-d222c70ca71e) ## Meet your expert [Nidhi Bansal](https://mytribe.in/themagical_yoga) ### My story Yoga for me started as just moving my body, but now, it’s how I live. My breath talks to my soul, quietly. Every pose, I’ve fallen, I’ve got up, I’ve waited. Trekking is my jam – Surya Top at 13,000 feet, wow! Did yoga there, felt like a mountain warrior. I drag my gym-loving husband into stretches, and we laugh through couple yoga. For us, yoga is about sharing joy, whether on Karwachauth or just chilling on the mat. ### My work - **All-round Yoga Classes, Online & Offline**: I teach holistic yoga – group, personal, Vinyasa, couple yoga, kids yoga, Chair Yoga for seniors, aerial yoga. - **Yoga for Every Body**: Beginners or pros, I make yoga easy. Chair Yoga for seniors, gentle ‘Sukshma Vyayam’ for joints, everyone’s welcome. - **Mind-Body Connection**: We break energy blocks with Shakti Bandha Asanas, chant, do breathwork, and find balance beyond just poses. - **Props Make It Easier**: Blocks, wheels, belts – I use them all. Helps you get steady and comfy in every pose, no stress. - **Special Focus**: Women’s Health: Yoga for hormone balance, menstrual health, and building strength. Women’s wellbeing is super close to my heart. ## More services from Nidhi Bansal - [Personal & Group Yoga Classes](https://mytribe.in/themagical_yoga/personal-group-yoga-classes) · ₹500-1,500 per session (estimate) - [Aerial Yoga](https://mytribe.in/themagical_yoga/aerial-yoga) · ₹500-1,200 per session (estimate) - [Yoga Workshops & Retreats](https://mytribe.in/themagical_yoga/yoga-workshops-retreats) · ₹800-2,500 per person per workshop (2-3 hours) (estimate) ## Experts similar to Nidhi Bansal on mytribe - [Personal & Group Yoga Classes by Nidhi Srivatsa](https://mytribe.in/yogakshema_/personal-group-yoga-classes) · ₹500-1,500 per session (estimate) · Bengaluru - [Specialized Yoga Programs by Arpitha Santhosh](https://mytribe.in/arpitha_santhosh/specialized-yoga-programs) · ₹800-2,500 per session (estimate) · Bengaluru - [Yoga Instruction by Shanthi Krishnan](https://mytribe.in/barefoot_coach_shanth_koushik/yoga-instruction) · ₹300-900 per group class session (estimate) · Bellandur - [Group Yoga Classes (Online & In-Person) by Parul Jain](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person) · ₹200-700 per session per person (estimate) · Svatma by Parul - [Group & Personal Yoga Classes by Radhika Digga](https://mytribe.in/move_with_radhika/group-personal-yoga-classes) · ₹250-1,500 per session (estimate) · Emerge private fitness studio - [Yoga & Movement Instruction by Bhavya Mandanna](https://mytribe.in/bhavyamandannayoga/yoga-movement-instruction) · ₹400-1,200 per session (estimate) · The BlackBx Studio - [Holistic Yoga Classes (Online & In-Person) by Neelam Kumari](https://mytribe.in/n331amkri/holistic-yoga-classes-online-in-person) · ₹250-1,500 per session (estimate) · Chakra Project - [Yoga Instruction by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/yoga-instruction) · ₹350-800 per session (estimate) · Cult Koramangala 80ft Rd - Best Fitness Center in Koramangala, Bangalore - [Group & Private Yoga Classes by Ashrita](https://mytribe.in/zenyogashala/group-private-yoga-classes) · ₹300-2,000 per session (estimate) · Zen Yoga Shala - [Specialty Yoga Programs by Saumya Mishra](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs) · ₹800-2,500 per session (estimate) · Bengaluru - [Yoga for Mind-Body Wellness by Swati](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness) · ₹500-1,800 per session (estimate) · National Capital Region ## Book To book Nidhi Bansal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Specialized%20Yoga%20by%20Nidhi%20Bansal.)