---
title: "Flexibility & Deep Stretches: Hatha Yoga Classes in Navi Mumbai"
description: "Learn how to build flexibility and release tension with guided Hatha Yoga sessions in Navi Mumbai. My classes focus on patience, breathwork, and safe alignment for all levels. Join me to find more freedom in your body and mind."
canonical: https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/finding-freedom-flexibility-deep-stretches
last_updated: 2025-08-18
---

# Finding Freedom: Flexibility and Deep Stretches

Tribe Verified · Based in Sanpada & Seawoods, Navi Mumbai

By [Sushmita Mukhia](https://mytribe.in/yog_with_sushmita) · Classes at studios in Sanpada and Seawoods, Navi Mumbai · ₹500 Per Session (estimate)

Part of [Yoga Instruction (Hatha Yoga)](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga). [View full gallery](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/gallery)

Flexibility is not about how far you can bend, but how much space you create within yourself. Whether you are working toward your first splits or simply looking to release years of tension, these practices help you move with more ease.

## Photos and videos

- ![Aum Namah Shivaya. A deep backbend in Hanumanasana (splits), offered in reverence at my studio. This pose opens the heart and the hips profoundly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a05f2d8f-2372-4bf0-b48a-5bfbf3939cc8)
- ![Hello Sunday. A beautiful moment in Eka Pada Rajakapotasana (one-legged king pigeon pose) in the studio. This is a wonderful heart and hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70846718-904c-4bfc-a270-2fe1a5708c43)
- ![More than flexibility, yoga is about mental preparedness. This deep King Pigeon pose is a result of an open mind and a trusting heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae749df1-4d1e-46a4-92ee-e4f92bc24fb7)
- ![I'm not a natural backbend lover, but I practice them for my spinal health and posture. This is a variation of King Pigeon in splits, a very deep stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aea6e70f-a7c0-4a9e-ace6-a68445363549)
- [Video: A quick stretch after my morning batches. This video shows me easing into Samakonasana, the middle splits, a pose that requires consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/174d088b-dc64-46b9-8ffd-c4e010bda574)
- [Video: A mobility check after a workout. It's important to stretch after strengthening, and here I am moving into the middle splits to release my hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d9784d4-c894-45b8-801f-252d67ebe2b8)
- ![Splits has always been my first love. A moment of quiet practice in the studio, sinking into the middle splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76e7de3c-8511-4984-b279-cc370adceff8)
- [Video: Go vegan. A short flow showing the journey into middle splits. This pose teaches patience and the art of breathing into tight spaces.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81c9107c-1ad1-4013-9b30-4909e3bdbc82)
- ![I am not naturally flexible. This middle split is the result of years of dedicated practice and trusting the process, not just focusing on the end result.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a232ae7f-465f-4f35-b901-bdaf7478c53b)
- !["Yoga is about self-acceptance." Using a doorway to deepen a standing split. Props at home can be wonderful tools for your flexibility journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/169b66d8-6671-4744-a0ec-d8ca900bd4d9)
- ![A standing split on the stairs. I love finding creative ways to explore asanas. Hatha Yoga offers such a wide variety of poses to discover.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b0b3a56-e0c4-4679-973c-9212d47efdd0)
- ![Once a splits lover, always a splits lover. Another variation of a standing split using the stairs for support and depth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41c1854d-8f65-4b5e-a735-23e24e0c3912)
- ![A standing stretch, Parivrtta Ardha Chandrasana (revolved half-moon pose). This pose challenges balance while providing a deep stretch for the hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/089b8c1e-50f2-4e6e-8f7e-cbe7dc4c207b)
- [Video: Exploring new ways to move. This video shows a creative transition, a backbend walkover, moving from downward-facing dog to wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/139449ec-fff4-4132-aadd-c87dd8d2dd2a)
- [Video: A flow in my studio, moving through Chakrasana (wheel pose) and forward folds. The presence of the Shiva mural always makes my practice feel blessed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/143f1f6b-4868-49d1-a258-fc3368a65256)
- ![Backbends not only make the spine flexible but also activate the Anahata chakra, our heart center. This helps in releasing pent-up emotions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/214e8779-89fd-4e49-8891-1578b5b9ffa3)
- ![Backbend love. A simple yet deep backbend in nature, feeling the connection between my breath and the opening of my heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21cd8f09-3d9a-44da-ae72-e91bbdf4f85f)
- !["I must be a mermaid." A variation of Hanumanasana (splits) on the beach, known as mermaid pose. It's a beautiful expression of freedom and fluidity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/236a4eee-2a3e-490b-aaa8-106f362cadb9)
- [Video: My affinity and aversion towards backbends go hand in hand. This video shows the process of deepening into Rajakapotasana (king pigeon pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a53aad7-dcf1-466d-bff5-3d7990651238)
- ![Happy World Vegan Day. A standing balancing stretch in my studio. My vegan lifestyle fuels my practice with clean energy and compassion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c5e8a44-afe1-4d37-82aa-4db9d417ffeb)
- ![Even on hectic days, I make time for practice. Here, I'm in a deep forearm wheel pose, focusing on opening my spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/323e7780-a343-4a66-8e26-7d51d413c375)
- [Video: Happy Gudi Padwa. A short clip of me practicing a forearm wheel pose, a deep backbend that requires both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/369af761-a0d0-48df-9b7b-a3ad7a71affc)
- [Video: One of my favorite standing transitions, moving from a simple leg hold into a full standing split. This flow builds balance and hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39c371e1-bd0e-4919-ab1a-b29f2cf22553)
- ![My all-time favorite, Utthita Hasta Padangusthasana. My bond with Hatha yoga became stronger while learning this pose, which beautifully combines balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39f8398b-1c26-463f-ab44-407fdc3d9f10)
- ![Making the best use of available resources. Here, I am using my sofa to deepen the stretch in a wide-legged forward fold (Upavistha Konasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dec20bb-8d1d-40db-9753-fda27a9b6be3)
- [Video: "Yoga is a moving meditation." A beautiful, silhouetted flow from a walking downward dog into a full split with a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e4822fd-fb3f-44f1-87d2-b3d99c4ca718)
- ![Happy New Year. A playful moment with my reflection, practicing a one-handed wheel pose in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e8a33ae-32b8-48bb-bde4-78b9019a24cd)
- ![When you are emotionally caught, do more backbends. This forearm wheel pose is a natural healer, helping to release emotions buried deep within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f1f287d-4eb4-4e96-8e0f-afd2fcd78625)
- ![Asanas are a way to connect with oneself. This variation of Chakrasana (wheel pose) helps in activating the chakras that lie within our body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4301c726-9be0-456e-811f-6fa7457e6aec)
- ![A quick stretch after a tiring day. A simple Hanumanasana (front split) can do wonders to release the hamstrings and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44461e4e-ad5a-4493-a17d-55b6710eacea)
- ![Compass pose with my favorite gal. This partner stretch is a fun way to work on hamstring and shoulder flexibility together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44a82465-9c38-4813-b13b-ac2a11c5a930)
- [Video: Yoga on the beach. A short flow by the river Ganga in Rishikesh, moving through splits and forward folds, connecting with the sacred energy of the place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f68f30-06b3-4952-88cf-1b9c41dbd79d)
- ![Falling in love with yoga was my destiny. A deep forward bend with a bind, performed during an event. Every pose is an expression of that love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cabf3d3-dca6-40a2-b529-c8a9643110df)
- ![Splits in any form is one of my favorites. Using the stall bars in my studio to achieve a deep standing split and backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50ec90a8-7a6c-430c-8855-aaf59c8316ca)
- !["More stretching, less stressing." A deep hamstring and back stretch using the stall bars. This is a yummylicious way to create space in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5680caf8-b7ca-40d9-a7e2-e2fa3785ec53)
- ![Backbend for mind, body, and soul. A simple wheel pose performed with grace during our annual event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/588074cb-4b07-49f6-9190-327c522683d0)
- [Video: A yummy stretch is a must after a leg workout. This video shows a standing split variation at the gym to release the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5baa0cc5-43ff-4cec-ae25-7a2412b34b04)
- ![Moving the spine in the opposite direction makes it strong and flexible. Ustrasana, or camel pose, is a fantastic heart opener that also improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dab960a-6298-42d1-b848-2b6a942d12a3)
- ![Selfie time during practice. Capturing a moment in Eka Pada Rajakapotasana (one-legged king pigeon pose) in the studio mirror.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e0be5a4-2994-4240-8442-0905349bf172)
- ![Opening up the heart chakra with a deep forearm wheel pose. This asana creates a beautiful arch in the spine, stimulating energy flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bbfa66a-e654-401f-be2d-04b9a1c6fa3a)
- [Video: A late-evening practice with some combo transitions. This flow moves through pigeon pose, compass pose, and other hip openers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf0bf81-7bb7-4704-baba-acc3f5457700)
- !["To a mind that is still, a whole universe surrenders." A moment of deep introspection in Padma Sarvangasana, or shoulder stand with lotus legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82f664e4-25ba-4bfa-abf6-40e00e53c405)
- ![A yummy stretch is all I need after a good workout. An oversplit on a gym box, working on increasing my range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84101dc4-74b9-4800-b75b-7a68780366c0)
- ![Splits used to be my obsession. Now, it's a passion. Here I am using sliders to work on my middle splits, showing how props can aid our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84fa68e0-31d4-415f-984b-7a5ae29813fd)
- !["Through practice comes Yoga, through Yoga comes knowledge." A moment of rest and a gentle stretch on the banks of the Ganga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86fad578-dd9d-4e23-bd2c-4a9eb91aaa88)
- ![A full front split, Samakonasana, during our third annual event. This pose represents dedication and the fruits of consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f374744-685c-4418-9671-58fa608439d0)
- ![Yoga on the beach. A beautiful Natarajasana (dancer's pose) against the sun, embodying grace and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/938bf74f-0ba6-4fd6-aebe-459ab4fa805f)
- [Video: Yoga everywhere and anywhere. A post-workout stretching flow at the gym, moving through standing splits and middle splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96112d33-4c24-4960-9146-59cb048207b1)
- ![A deep hip-opening stretch in Durvasasana. This pose requires immense flexibility and is a testament to what the body can achieve with practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9334b29-60a3-4055-a497-d50088704df0)
- ![Opening up my heart chakra with a king pigeon pose on the sofa. You can practice yoga anywhere, using everyday objects to assist your stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af72f271-78fb-4e5a-a2c9-dfeab6ac83c3)
- ![The wall can be your best friend in self-practice. Here I am in Kurmasana (tortoise pose), using the wall to deepen this intense forward bend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b596eb2b-46d9-44e2-a668-12fecdae33b4)
- [Video: A beautiful flow sequence in the studio, moving from Halasana (plow pose) to Karnapidasana and other deep stretches before transitioning into a headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b88c17ed-397f-4acb-9824-9ff2ee059fa2)
- ![Happy weekend. A post-gym selfie in a split with a backbend. It's important to cool down and stretch after any intense physical activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9f50016-53ad-4907-a1b6-77451201706c)
- ![A yoga flow from our third annual event. This is a variation of Durvasasana, a challenging standing pose that requires extreme hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d494d34b-8123-40c9-850d-ad0df536fbfa)
- [Video: A backbend walk after ages feels so nice. This is a fun and dynamic way to warm up the spine and build strength for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d84de228-810f-4a2c-ad5a-fa36ce55131f)
- ![Happy International Yoga Day. A deep, twisting backbend to celebrate the joy and gift of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb107a1f-8e9e-46dd-9b4d-d4b37c684f05)
- ![Happy weekend. A selfie during a deep stretch in one-legged king pigeon pose. The yoga wheel in the foreground is another great prop for backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbea3546-2fd8-48a0-9fb5-a11559cf7857)

## About Finding Freedom: Flexibility & Deep Stretches

If you are looking at these photos and thinking, I will never be this flexible, I want you to know something. I was not born flexible. I spent years in a corporate job, feeling stiff and disconnected, until I committed to showing up for myself on the mat every day. You do not need to be bendy to start; you just need to be willing to breathe into the discomfort and let the stiffness go, one session at a time.

Flexibility is often misunderstood as a physical achievement, but I have found that it is actually a form of mental liberation. When we hold tight in our bodies, we often hold tight in our minds. In my Hatha Yoga sessions, we use a combination of traditional asanas, like Hanumanasana (splits) and various backbends, to systematically unlock the hips, hamstrings, and spine. 

We use props, like yoga blocks, straps, and wall-mounted ropes, not to make the poses easier, but to make them safer and more accessible. Using the wall for traction, for instance, allows your spine to lengthen in ways that floor practice alone cannot achieve. Whether you are attending a group batch at my Sanpada studio or opting for a 1-on-1 session to work on specific injury recovery or mobility goals, we move slowly. We do not force. 

I guide you through breathwork, such as Pranayama, to calm your nervous system, which is the secret key to deeper stretching. If you are stressed, your muscles will fight you. When you breathe, your body softens. You do not need to commit to years of practice before you see results. My goal is to help you find that initial release in your first month of membership. If you are struggling with chronic stiffness or just want to regain the mobility you had years ago, let us look at a plan that fits your current level, not where you think you should be.

## About Sushmita Mukhia

I am Sushmita. My journey into yoga began as a way to find sanity away from a corporate desk, and today, I help others find that same release. I do not believe in forcing the body into shapes; I believe in moving with intention, using breath and patience to undo the stiffness we carry.

[See all of Sushmita Mukhia's services](https://mytribe.in/yog_with_sushmita)

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- [Yoga Beyond the Mat](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/yoga-beyond-the-mat)

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