--- title: "Deep Release Hip Opener Yoga Classes in Bandra & Khar West" description: "Release deep physical stress and calm your mind with expert-led hip opener and restorative yoga sessions in Bandra. Safe, prop-supported practice for all levels." canonical: https://mytribe.in/vandanayadavyoga/yoga-and-fitness-training/deep-release-hip-openers-restorative-yoga last_updated: 2025-08-18 --- # Deep Release: Hip Openers & Restorative Yoga Tribe Verified · Hundreds of students trained across Mumbai. By [Vandana Yadav](https://mytribe.in/vandanayadavyoga) · Online classes available; Studio sessions in Bandra West and travels to clients across Mumbai · ₹2,500 per session (estimate) Part of [Yoga and Fitness Training](https://mytribe.in/vandanayadavyoga/yoga-and-fitness-training). [View full gallery](https://mytribe.in/vandanayadavyoga/yoga-and-fitness-training/gallery) Our hips carry years of stored stress and emotion. These sessions focus on deep release, calming your nervous system, and creating space in both body and mind. ## Photos and videos - ![This revolved wide-legged forward bend is a great stretch for the back and legs. It also stimulates the internal organs and challenges your balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20d1e765-5f29-44b4-ab28-cd832c946223) - ![My student Shivali in a deep spinal twist. This pose is fantastic for releasing the back, stretching the hamstrings, and improving digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2dffe26d-2a89-4d3a-9cbb-1a5db5ff4c6b) - ![Stretching after a workout is essential. Here, my students are working on standing splits and side bends to release their muscles after a cardio-intensive class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e4d29d6-504b-4869-ae06-5e04cfe82133) - ![Stretching is so important after every workout. Here I am in a deep hip-opening stretch, allowing the body to cool down and release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50976f39-435f-4960-a5a7-8211cf4ba9b4) - ![A quiet moment of deep stretching in our candlelit studio. This pose helps to release the lower back and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a4d5d78-f5b3-4f09-85b2-4b55ce144d29) - [Video: You have to start somewhere. This advanced assisted hip opener helps my student Ananya release years of stored trauma and memories from her body. This should only be tried with a trained teacher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6249aaf9-2b67-4c72-83ea-f05af90c3bb7) - [Video: Supta Kurmasana (Tortoise Pose) is a deep forward bend and hip opener that calms the mind, stretches the spine, and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bdd5636-1b27-4858-a223-740d8dfbc49d) - [Video: Yoga is more than just gymnastics. It's a spiritual practice. These hip openers help you go inward and connect with yourself on a deeper level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e44850e-7be4-48d7-97aa-d53600b678e4) - ![Using the wall for support in Utthita Hasta Padangusthasana allows for a deeper, more stable hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c571c930-4813-45f0-9202-d417b768ed57) - ![More wall stretches. Using the wall for support helps my students find alignment and deepen their side bends and leg stretches safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37eaa81-3c82-4da6-843f-7f3056393ae9) - [Video: Partner stretches are a great way to deepen a pose. Here, one student helps another stay in Baddha Konasana, a powerful hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3f77cac-05a4-40c1-b0fb-b72969dee0ab) ## About Deep Release: Hip Openers & Restorative Yoga Most people don’t realize how much stress we pack into our hips until we finally start opening them up. I focus on using props—ropes, bolsters, and blocks—to help you access these deep muscles safely, especially if you have a sensitive back like I do. We aren't here for fancy gymnastics; we're here to hold, breathe, and let go. ### Why We Focus on Hip Release Our hips are where we store 'maya' (illusion) and daily tension. When we sit at desks or carry stress, the psoas and hip flexors tighten up, which often leads to that stubborn lower back pain everyone complains about. In my classes in Bandra and Khar West, we use a mix of Yin yoga, restorative holds, and intentional breathwork to untangle that physical knot. ### My Approach to Safe Stretching Because I have dealt with a serious back injury myself, I am very careful about how we approach these deep stretches. We don't force the body. Instead, we use wall ropes, backless chairs, and cushions to support your alignment. This makes these deep hip openers accessible, whether you are a total beginner or someone who has been practicing for years. ### What to Expect in Class * **Safe Alignment:** We use props to ensure your spine is protected while the hips open. * **Deep Breathwork:** Pranayama is woven into every session to help you move from 'fight or flight' into a state of rest and digest. * **Community Vibe:** Whether we are on a rooftop in Khar or a hall in Bandra, it’s a non-judgmental space. Sabko welcome hai (everyone is welcome). If you're feeling stiff or just need to ground yourself after a chaotic week, these sessions are for you. Chalo, utho—let's find that peace inside. ## About Vandana Yadav I'm Vandana, and I know exactly how much physical pain—like my own back injury—can hold you back from living fully. My goal is to make yoga accessible, whether you're a total beginner or working through years of stiffness, in a space that feels more like family than a studio. 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