---
title: "Personalized Online Yoga Instruction with a National Yoga Coach - mytribe"
description: "Looking for personalized online yoga instruction? Get live, one-on-one yoga sessions with Urmila, a certified Yoga Therapist & National Coach. Perfect for beginner to advanced levels, focusing on your goals safely. Book your virtual yoga class today!"
canonical: https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction
last_updated: 2025-12-29
---

# Personalized Online Yoga Instruction in Greater Noida

By [Urmila](https://mytribe.in/vinaykyogaandtherapycenter2022) · I teach one-on-one online yoga classes with real-time feedback and alignment corrections, tailored to your goals and level, so you can practice safely and make steady progress from home.

## Locations

Available exclusively online

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Standard 1-on-1 Fitness Yoga

60-minute private video session covering weight loss, flexibility, and Hatha flows with real-time verbal alignment cues in English or Hindi.

Typically ₹600-900 per session (estimate)

#### Session Format
* 60 minutes of live 1-on-1 instruction via Zoom or Google Meet.
* Real-time posture correction requiring camera-on participation.
* Instruction available in English, Hindi, or Hinglish.

#### Practice Scope
* Customized routines for weight loss, general flexibility, and stress relief.
* Includes 5 to 10 minutes of preparatory joint loosening and Sun Salutations.
* Guidance on using common household items (towels, belts) as props for accessible alignment.
* Basic contraindication checks for blood pressure or recent injuries.

### Advanced Skill & Therapeutic Coaching

Specialized training for complex poses like inversions or medical therapy needs, featuring post-session annotated image feedback for alignment analysis.

Typically ₹1,000-2,000 per session (estimate)

#### Specialized Instruction
* Targeted coaching for Ashtanga Vinyasa, Arm Balances, or Deep Backbends.
* Safety breakdowns for high-risk inversions (Headstand/Handstand) with wall support drills.
* Mobility conditioning specifically for Front and Middle Splits.

#### Visual Feedback USP
* Post-session digital feedback using annotated screenshots of your poses to highlight errors.
* Detailed verbal spotting focusing on micro-adjustments and muscle engagement.

#### Therapeutic Customization
* Modified sequences for specific issues like PCOD, thyroid, or back pain.
* Utilizes restorative hold times and props for therapeutic benefits.
* Periodic benchmarking to track progress against specific physical goals.

## About Personalized Online Yoga Instruction

### My Approach: Yoga Is a Journey

For me, yoga is about showing up, trying, failing, and slowly getting better. I don’t believe in chasing perfect poses overnight. The real magic is in the small wins and the confidence you build with every practice. Yoga gives me energy and helps me find balance, not just on the mat but in life. Like I always say, yog se jeevan me sthirta aati hai (yoga brings stability to life).

### Personal Yoga, Wherever You Are

I teach one-on-one yoga classes online, so you get my full attention no matter where you live. Your living room, your balcony, anywhere - it becomes your own yoga studio. I work with students from all over, and every session is tailored to you. You get real-time yoga feedback and alignment corrections, just like you would in person.

### Who Can Join?

Anyone. If you’re new and don’t know where to start, I’ll guide you step by step. If you’re already practicing and want to go deeper or try something tricky, I’ll help you get there safely.

### What We Work On

- Flexibility and mobility: From basic stretches to splits and deep backbends.
- Strength and balance: Core work, arm balances, and focus-building poses.
- Inversions: Headstands, handstands, and more, broken down into simple steps.
- Ashtanga Vinyasa: For those who want a dynamic, breath-led flow.

### What Matters Most

Safety comes first. I’ll always make sure you’re ready before moving to advanced poses. We warm up properly and build up strength and flexibility together. I love seeing my students grow, and we’ll celebrate every bit of progress.

Consistency is key. If you’re ready to put in the work and listen to your body, I’m here to guide you.

## Highlights

Browse through Urmila's best work.

### [Featured](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/featured)

- [Video: This is a wall-assisted handstand, a pose that builds incredible upper body and core strength. In my classes, I guide you through the foundational steps to safely work your way up to inversions like this, focusing on proper alignment and building confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/413cb407-8576-42f2-bbd4-603240dc5231)
- [Video: It brings me so much joy to receive feedback like this from my students in Seattle, USA. Hearing how my personalized approach helped them achieve poses they'd been working on for a year is the greatest reward for me as a teacher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ab40a8a-560f-4015-b9ca-7ea93655e9aa)
- [Video: Here is a glimpse into a one-on-one online yoga session with one of my clients from the USA. No matter where you are in the world, we can connect and work on your personal yoga goals with real-time feedback and guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d608597-a15f-4089-9bcf-9ac648444d97)
- [Video: The front split, or Hanumanasana, is a journey of patience and consistent practice. This deep hamstring and hip flexor stretch is something we can work towards together, focusing on safe progression and listening to our bodies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/223dc6dd-8587-4fd2-995a-d8e6fe74a5cb)
- [Video: A personal goal achieved. Transitioning from a headstand to Scorpion pose requires a combination of balance, flexibility, and strength. This is a great example of how consistent practice, even after a long break, leads to progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7360e515-3c87-449a-afc3-9883caff62d6)
- [Video: Natarajasana, or Lord of the Dance Pose, is a beautiful expression of balance and back flexibility. It challenges your focus and opens up the shoulders and chest, and I love incorporating it into our flows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f36fd174-a5e3-439d-b4ee-80356abff728)
- ![This is Kaundinyasana, an advanced arm balance that engages the entire core and improves spinal flexibility. I teach the component parts of poses like this, so you can build the strength and confidence to fly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c0aaf55-5ff8-401f-a2b9-3d023de666bd)
- [Video: This post says it all: "Hard work behind the success." Poses like Bakasana (Crow Pose) don't happen overnight. They are the result of many attempts, failures, and the decision to keep trying. I am here to support you through that process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7629885d-70dc-450f-a5e6-610b85af189d)
- [Video: As a teacher, I am also a lifelong student. I was grateful to complete the 3rd National Yogasana Coaches Training Program with Yogasana Bharat, which helps me bring the most current and effective techniques to my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e84206a-9e90-427e-8818-e195b603b9a9)

### [My Online Studio: Global Reach, Personal Touch](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/my-online-studio-global-reach-personal-touch)

- [Video: It brings me so much joy to receive feedback like this from my students in Seattle, USA. Hearing how my personalized approach helped them achieve poses they'd been working on for a year is the greatest reward for me as a teacher.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ab40a8a-560f-4015-b9ca-7ea93655e9aa)
- [Video: Here is a glimpse into a one-on-one online yoga session with one of my clients from the USA. No matter where you are in the world, we can connect and work on your personal yoga goals with real-time feedback and guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d608597-a15f-4089-9bcf-9ac648444d97)
- [Video: My students are my biggest inspiration. This screenshot from a session with my dedicated yogis in the USA shows them working on hip-opening poses. Their hard work and commitment are truly wonderful to witness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f59cf53-4b48-4ca2-9699-a1557c9c8127)
- [Video: The journey to Chakrasana (Wheel Pose) involves dedicated preparation. Here, I am guiding a student through the foundational back and shoulder opening exercises needed to safely achieve this deep backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0dd56f1-2bb4-4d94-b01b-ed8b79f1ff16)
- [Video: A typical online class involves clear demonstration and careful observation. Here I am guiding a student through Dhanurasana (Bow Pose), ensuring she maintains proper form to get the full benefit of the backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54ededaf-8cef-4075-bbc3-cdb961c1659d)

### [Building Strength: Arm Balances & Inversions](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/building-strength-arm-balances-inversions)

- [Video: A proud moment of achieving a new goal: transitioning from a headstand directly into crow pose. This sequence demands significant core control and balance, proving that consistent practice connects mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adeeab59-078c-433e-a05b-a95d4ef5883d)
- ![This is a variation of Pincha Mayurasana (Feathered Peacock Pose), an advanced forearm balance that strengthens the shoulders, back, and core. Listening to your body is key to finding stability in challenging inversions like this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/305e1475-9e3b-4b80-9d40-01866655866e)
- [Video: This video shows the process of entering a supported headstand, or Salamba Sirsasana. We start by building a stable foundation with the arms and engaging the core to lift the legs, which is essential for balance and safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bf65759-3333-4a69-9d4f-99ba6a3bc289)
- [Video: A dynamic entry into a handstand variation against the wall. Using the wall is a fantastic tool for building the strength and confidence needed for inversions, allowing you to get comfortable being upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa9f78b2-844c-4236-bee4-858a13aa77a2)
- [Video: Ekapada Vaksha Mayurasana is a variation of the Peacock Pose that requires deep core strength and balance. Here, I am demonstrating the entry into this challenging arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43bc5c6f-6196-485c-bd13-796e5f19957e)
- [Video: Kaundinyasana, or Sage's Pose, is an arm balance that also provides a deep twist and leg stretch. Using blocks under the hands can make the pose more accessible as you build the necessary strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5152fbb2-cd01-462b-b14f-d22ddc451a45)
- [Video: Yoga gives me energy and determination. This sequence shows the controlled entry and exit from a headstand, a testament to the strength and balance that can be cultivated at any age with consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be33a0f7-e00a-4108-a793-d260c32e9f8c)
- [Video: Finding stillness in a balanced headstand variation. This pose, requiring immense core strength and focus, is a powerful way to quiet the mind and build internal stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b746529-0ee8-42fd-9902-392d4899106e)
- [Video: Here are three variations of arm balances, starting from Baby Crow and progressing to the full Crow Pose (Bakasana). This shows how we can build on a foundational pose to challenge our strength and balance further.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83940efb-2a55-4f19-8d8f-fdea2d913736)
- [Video: Using the wall to explore deeper variations of forearm stands. This Scorpion Pose variation in Pincha Mayurasana is an intense backbend and inversion that requires significant shoulder and spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74dbd691-2357-4976-971c-5bd59071386f)
- [Video: The journey to holding a steady Crow Pose is about overcoming the fear of falling. It's a powerful asana for building arm and wrist strength, and the feeling of accomplishment is incredible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07bd32fd-51f7-4b01-81b8-b70e50d68430)
- [Video: This is an advanced arm balance, a variation of Kaundinyasana, that combines a twist with a leg extension. Poses like this are a full-body workout, demanding strength, flexibility, and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/404c63c5-847d-4272-8d84-85320906eceb)
- [Video: A fluid transition from a Tripod Headstand into Crow Pose. This dynamic movement requires a great deal of core control and understanding of how to shift your center of gravity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49b99b71-5fc1-4393-bc66-56a2dcd17e65)
- [Video: Practicing arm balances outdoors connects the grounding energy of the earth with the lifting energy of the pose. This is a variation of Crow Pose, which is excellent for building upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afaaddd1-2f27-4405-9278-c69e38c7855b)
- [Video: This is a demonstration of Pincha Mayurasana, or forearm stand. This inversion is excellent for strengthening the shoulders, arms, and back while improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ff438cf-3734-4d48-885b-49eb0530ada8)
- [Video: Mayurasana, or Peacock Pose, is a powerful arm balance that strengthens the forearms and wrists and is said to aid digestion. I always advise practicing this under expert guidance to ensure proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f16c8b6-068f-4982-acc9-ed014482a6c8)
- [Video: A collage showing the steps to enter a Scorpion Pose variation from a forearm stand. This advanced inversion combines balance with a deep backbend, opening the heart and strengthening the entire upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84a16c6b-c416-4fc6-ae34-c418bc22c0ab)
- [Video: Using a wall to practice one-arm handstand drills. This is an excellent way to build unilateral strength and prepare the body for more advanced freestanding balances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05bbd4ca-8ac9-48dc-98de-59b8fa98d3c5)
- [Video: Exploring advanced back-bending variations within a headstand. This requires a strong and stable foundation, along with significant spinal flexibility and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d561459a-9794-4086-aaa5-27721d04e908)
- [Video: Playing with different leg variations in a headstand (Sirsasana). Changing the leg position challenges your core and balance in new ways, helping to refine your stability in the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b14e483-a9ac-44b2-b0ff-53f6ef327e54)
- [Video: This sequence is a personal check of my mobility and strength, moving through different shapes while in a headstand. It highlights the importance of both flexibility and core power in advanced yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ee58595-a6b6-4894-863e-9697ce255eb8)
- [Video: Practicing handstand kicks against a wall is a fundamental step in learning to balance on your hands. It helps build shoulder and wrist strength and gets you accustomed to shifting your weight forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53d9fa6-791e-47ca-bb5a-453c83a1eaac)
- [Video: This is an advanced variation of Crow Pose, practiced here in traditional Indian attire. It shows that yoga can be practiced anywhere, anytime, strengthening the core and arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5913f96d-7e5f-473a-bce0-80d1ca8a78d1)
- [Video: A playful transition from a one-legged balance into a tripod headstand variation. The colorful background adds to the fun of exploring movement and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc2a6b12-a48f-4e9f-af86-a924f259bb94)
- [Video: A close-up of a headstand variation, showing the hand and arm position. Proper alignment here is crucial for protecting the neck and creating a stable base for the inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c904407-24ab-4855-8c62-fa70625d04fb)
- [Video: Finding a moment to practice an arm balance, even in a public space. This is a variation of Firefly Pose (Tittibhasana), which requires strong wrists, core engagement, and open hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9e2f452-9d85-4f28-aac9-579a036943bd)
- [Video: A step-by-step look at entering Bakasana (Crow Pose). Gripping the mat with your fingertips and leaning forward with control are key tips for finding your balance point.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d62b67eb-56e3-4c50-8d3a-0cb8da4a286e)
- [Video: This is a demonstration of Ganda Bherundasana, or Chin Stand. It's an advanced inversion and backbend that requires significant strength in the arms, shoulders, and back, as well as an open chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da439312-5442-4192-bc78-dc012d010674)
- [Video: This video explains some of the many benefits of a headstand (Sirsasana), from calming the mind to strengthening the upper body. I always emphasize safety precautions for this powerful inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7f4dfe2-9141-4f29-9144-7eca4ee4659e)
- [Video: The Chin Stand is a powerful and beautiful pose. In my advanced online classes, I guide students through the necessary preparations and techniques to learn this pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c59af4-1047-44ba-9ea4-8a35b18199b9)
- [Video: For beginners looking to learn a headstand, these are the easy first steps. I demonstrate how to create a stable base with your hands and head before lifting the legs, ensuring a safe entry into the "king of asanas."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e3d7d76-305c-462e-b9aa-c16d8db3319a)
- [Video: Balance is key in all aspects of life, and yoga helps us find it. Here, I'm using park equipment to practice Bakasana (Crow Pose), showing how you can adapt your practice to your environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0c6db16-bb8d-4d32-9d77-e48b64751ccc)
- ![A one-legged Scorpion Pose in a headstand, practiced outdoors. This advanced variation deeply opens the spine and shoulders while challenging balance and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ea186a3-37a4-41f2-a3aa-59ab8a69bd17)
- ![Finding stability in Bakasana (Crow Pose) in a park. This arm balance is a great confidence builder and strengthens the entire upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95a8a0d3-2bdb-434c-ab0d-3f0f9053e0b0)
- ![An elbow stand, or Pincha Mayurasana, practiced in the morning light. This inversion is energizing and builds incredible shoulder and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd5a1dde-64b6-4323-961a-5cbbdfa6f825)

### [Unlocking Flexibility: Splits, Forward & Back Bends](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/unlocking-flexibility-splits-forward-back-bends)

- ![A deep backbend in Chakrasana (Wheel Pose) with my long hair touching the ground. This pose is a powerful heart opener and requires flexibility through the entire front of the body and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7125815-52b7-490c-8ce2-a97d14881ea0)
- [Video: This video demonstrates drills for advanced back bending and shoulder opening. Consistent practice of these movements helps to safely increase spinal mobility and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e99ada5-0b00-4ef8-abcb-5767e75d3fb5)
- [Video: Natarajasana, or Dancer's Pose, performed outdoors with a beautiful statue of Lord Hanuman in the background. This standing balance pose is a graceful way to open the chest and stretch the front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/953fbec6-1677-4833-a93c-6c25a129f5f0)
- [Video: Utthita Hasta Padangusthasana, or Extended Hand-to-Big-Toe Pose. This standing balance challenges hamstring flexibility and focus, and it's a wonderful pose to practice in the open air.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ae9f217-9069-4b4a-b876-d218644ead2a)
- [Video: A reverse warrior pose, or Viparita Virabhadrasana, at the Pitreshwar Hanuman temple. This pose creates a beautiful side-body stretch while strengthening the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eee95b09-91d7-48f7-91b3-de8dfd478661)
- [Video: Hanumanasana, the full front split, dedicated to Lord Hanuman at this powerful site. This pose represents taking a leap of faith and requires deep openness in the hamstrings and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80e6bd3d-4b1c-4a70-b00b-0e208a9d0020)
- [Video: This video shows the progression into Ustrasana (Camel Pose), a deep backbend that opens the chest and throat. I focus on supporting the lower back and lifting the heart towards the sky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a2e86b7-c4dd-4657-bcc8-b672d5add47a)
- [Video: A dynamic flow from a standing position into a deep forward fold (Uttanasana). This movement helps to lengthen the spine and stretch the entire back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da1efb80-c352-4f08-96d1-7979c81e04fd)
- ![A moment of stillness in a standing forward bend. This pose is excellent for calming the nervous system and releasing tension in the hamstrings and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d025c3a-5c3a-4ad1-bb9f-726d6893be1a)
- [Video: An advanced backbend variation, Eka Pada Viparita Dandasana, performed outdoors. This pose combines the deep backbend of wheel pose with a leg extension, requiring both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c317962-bdb7-48a4-b2d7-95fb1d3f42e5)
- [Video: This video provides important tips for practicing splits, such as consistency and proper muscle engagement. Here, I demonstrate a middle split, which opens the adductors and inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a21503cc-10fd-4345-ba54-4ea25032519d)
- [Video: Purna Dhanurasana, or the Full Bow Pose, is an intense backbend that deeply stretches the entire front of the body. It's important to be properly warmed up and to never force this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10245d17-0ee5-4ac5-8ff2-02daee018bd6)
- [Video: Natarajasana, the Lord of the Dance Pose, improves posture and balance. This video shows the full expression of the pose, which is a beautiful combination of a standing balance and a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2d8d658-2163-4e79-b75f-8c68c2145a27)
- [Video: A sequence focusing on deep back bending. Practice like this, even in a simple black and white video, shows the dedication required to improve spinal flexibility over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27aa546c-00d1-4833-ad77-0ffce404e513)
- [Video: Bhunamanasana, or Greeting the Earth Pose, is a seated spinal twist that also opens the hips. It's a wonderful way to release tension in the back and improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d572e19b-c3a3-4d10-8a64-644f0197cb39)
- [Video: This is an advanced, deep expression of Chakrasana (Wheel Pose). This asana stimulates the entire body, opens the chest, and dramatically improves spinal flexibility with safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/531a7f24-8ba9-44d1-85aa-8e2f1ee3ef61)
- ![A beautiful morning practice of Hanumanasana (front split) with a side bend. Starting the day with a positive thought and a deep stretch can change your entire outlook.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da7c3db4-f04c-4764-9a03-194d40fd9bb5)
- [Video: Working on the middle split, or Samakonasana. This pose requires significant hip opening and flexibility in the inner thighs, and consistent practice is the key to progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7962c22a-9143-41e7-955f-84c39d9d14e8)
- [Video: If you feel stuck in your forward fold, this video offers tips to go deeper. Using props and focusing on breathing can help release the hamstrings and lengthen the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/663e3824-5658-423c-80e8-ec049c385e9c)
- [Video: A personal goal completed. This video shows my journey to touching my head to my toes in Paschimottanasana (Seated Forward Bend), a testament to patience and consistent stretching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7108e07-d4c0-4881-ad4a-d73903f0bd62)
- [Video: A one-legged balancing forward fold. This pose, a variation of Dandayamana Janu Sirsasana, challenges your balance while providing an intense stretch for the standing leg's hamstring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16744eeb-5029-41f7-bb2b-d9c8237ae04d)
- ![Using a wall for support is a great way to work on your middle split. It allows you to relax into the stretch and hold it for longer, which helps to increase flexibility in the hips and inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2514e09c-5ac7-4060-b08e-a252d4688e99)
- ![Another view of a wall-assisted middle split, this time with arms reaching up to deepen the stretch in the torso. Continuous improvement is always better than delayed perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3615b328-3ba6-420d-a35d-964df100dff5)
- ![A seated pose demonstrating deep hip and shoulder flexibility. Sometimes it's better to wait for the body to be ready than to force things, and this is especially true in advanced stretching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fa56ae9-f1ec-47ff-862a-6cc4dce8add3)
- [Video: This video showcases several variations of Ustrasana (Camel Pose). Starting with a supported version and moving to a deeper expression shows how to progress safely in backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2032a150-ffc1-436f-b3c7-fd33b2023645)
- [Video: A seated leg-behind-the-head prep pose. Asanas like this require extreme hip flexibility and are part of the journey toward more advanced poses like Eka Pada Sirsasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39ad8774-13f3-43a7-85f1-dd927e29abe9)
- [Video: A dynamic transition from a kneeling backbend into the full Wheel Pose (Chakrasana). This flow builds strength and flexibility in the spine, shoulders, and wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14841253-3bfd-4c35-a691-815815e91a01)
- !["Yog se aap apne jeevan me sthirta la sakte hai." (Through yoga, you can bring stability to your life.) This reclining hero pose variation is a deep stretch for the quadriceps and hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22393465-332c-4d5b-902a-3d28211f9fcd)
- ![Eka Pada Rajakapotasana, or One-Legged King Pigeon Pose. This is a deep backbend and hip opener that requires significant flexibility in the spine and quadriceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cc80361-be78-45d7-9af6-59348a93859c)
- ![A black and white shot of a high lunge with a backbend. This pose, Anjaneyasana, is a powerful stretch for the hip flexors and a great way to practice the "skill in action" that is yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1986792-0538-4802-a645-00b056633e51)
- [Video: Using open-air gym equipment in a park to assist with back bending stretches. This shows how you can be creative and use your environment to deepen your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b916294d-fd7f-4da9-8067-c6bec04e74ac)
- [Video: A deep backbend from a kneeling position, progressing towards Kapotasana. Flexibility is a journey, and every practice helps you bend a little more without breaking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33278b69-5d03-4bc2-81d1-14d0640802f1)
- [Video: Enjoying the little things, like finding a colorful spot to practice Natarajasana (Dancer's Pose). This pose is a favorite for improving balance and opening the heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7a0d791-9e7d-428d-92fe-b0b882d79ecc)
- ![A deep Dhanurasana (Bow Pose) practiced on a tiled surface in a park. This pose strengthens the back muscles and improves posture by opening the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9a7537b-6b2d-4aa3-9771-b62aa45a075e)
- [Video: A playful Warrior III (Virabhadrasana III) pose. Yoga can be serious, but it's also important to have fun and express your love for the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55fe1281-3dae-4ced-9620-a8b362e971d4)
- ![Samakonasana, the middle split, in front of a beautiful Om mandala. This pose is the culmination of a long journey of opening the hips and inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b423385a-057d-41ba-a94b-c06cd4f7203d)
- [Video: A seated boat pose variation, practiced on puzzle-piece chairs. Having fun and finding opportunities to stretch and move is part of the yoga lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/079ff21c-1db5-47a7-b468-7955abd32a4c)
- ![A standing backbend, Natarajasana, against an Om mural. Moving your joints every day is essential for maintaining mobility and health, and yoga provides the perfect way to do it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f68eafc-e176-49dd-8946-d42f0ff569f7)
- ![Kapotasana, or Pigeon Pose, is an advanced backbend that deeply opens the thoracic spine and shoulders. Yoga therapy can help you work towards poses like this to relieve pain and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bd1d7f8-6cfd-48e2-b1d1-7f784233c3d6)

### [Your Yoga Journey Starts Here](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/your-yoga-journey-starts-here)

- [Video: Here is Part 1 of a series on stretches for hip mobility. These easy warm-up exercises are essential before attempting deeper stretches like front or middle splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f33130b-74d5-4d4f-a167-432256ea5bfe)
- [Video: This is Part 2 of my hip mobility series. These standing stretches can be done with the support of a wall or window to help you focus on opening the hips safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7603fd2-0f52-43ce-91b9-7d058b78f992)
- [Video: In Part 3 of the hip flexibility series, I demonstrate seated and reclining stretches like Baddha Konasana (Bound Angle Pose). I always advise performing these under expert guidance for the best results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef1e4c54-8cb2-428d-a128-41db367a11ce)
- [Video: The final part of my hip mobility series, Part 4, includes a gentle flow between Downward-Facing Dog and Cobra Pose. This sequence helps to warm up the spine and hips simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c926be87-8ee6-4634-b451-c3919b712a53)
- [Video: This video shows a simple flow from Balasana (Child's Pose) to a standing forward bend. These are fundamental movements in yoga that help connect breath with motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/723f28e4-be20-40e2-bce4-66ad709d3429)
- [Video: On International Yoga Day, I am demonstrating Anulom Vilom (Alternate Nostril Breathing). This pranayama technique is wonderful for calming the mind and balancing the body's energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4575a513-592e-4354-959c-90d95285f1b9)
- [Video: This video explains the benefits of Sun Salutations (Surya Namaskar). This series of 12 asanas is a complete body workout that synchronizes breath with movement to regulate energy flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a4fead4-7c52-4a45-94a2-772dd913fa7d)
- [Video: This video breaks down Navasana (Boat Pose), a fantastic core-strengthening exercise. I also explain the precautions, as it's important to know when to avoid a pose due to injury or health conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0679356b-dfa3-4627-8fbe-ce169affb408)
- [Video: Before attempting Crow Pose (Bakasana), it's crucial to perform these easy and effective warm-up stretches. They help build strength in the shoulders, elbows, and wrists for a safer practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3ecfbdd-38db-449d-abdc-9c10fee16a76)
- [Video: A simple and effective core exercise, rolling up and down the spine. This movement massages the back and prepares the abdominal muscles for more challenging poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d18db07-a6bc-4af9-b5e3-cc1205a80147)

## Meet your expert

[Urmila](https://mytribe.in/vinaykyogaandtherapycenter2022)

### My story

Hi, I’m Urmila. I still surprise myself with the strength and balance yoga gives me, even after 30! Yoga’s not just a workout for me - it’s life, it’s everywhere I go, from parks to Mahankal lok. Being chosen as Yogasana Bharat National Coach was a big moment. But real joy? Watching my students nail a pose after months of trying. Blessed, grateful, and still learning every day.

### My work

- **Ashtanga Vinyasa Yoga Online**: I teach all levels, from basics to advanced flows, with focus on proper alignment and technique.
- **Yoga Therapy for Female Disorders**: Specialised yoga sessions designed to help with women's health issues, always with safety in mind.
- **Personalised Practice**: We set personal goals together, like hip mobility, backbends, or safe headstands, and work step-by-step.
- **Patient, Attentive Teaching**: I listen and adapt each class to your needs. Progress matters more than perfection here.

## More services from Urmila

- [Kids Yoga Classes](https://mytribe.in/vinaykyogaandtherapycenter2022/kids-yoga-classes) · ₹350-800 per session (estimate)
- [Yoga Therapy](https://mytribe.in/vinaykyogaandtherapycenter2022/yoga-therapy) · ₹500-1,500 per session (estimate)

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## Book

To book Urmila, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Personalized%20Online%20Yoga%20Instruction%20by%20Urmila.)