---
title: "Intermediate Group Yoga: Master Advanced Poses with Vinyasa Flow - mytribe"
description: "Ready to deepen your practice? Join our intermediate group yoga classes in Bangalore or online. Master advanced yoga poses and build strength with dynamic Vinyasa flow sessions. Find holistic wellness and grow with a supportive community at Yoga for Cure."
canonical: https://mytribe.in/yoga_for_cure/intermediate-group-yoga
last_updated: 2025-09-06
---

# Intermediate & Group Yoga in Bengaluru

By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · We guide intermediate yoga groups through dynamic Vinyasa sessions with step-by-step breakdowns of challenging poses, bilingual instructions, and a focus on safe alignment both online and in-person.

## Locations

Online and at rooftop studio in Koramangala

### Visit at

- Rooftop studio at Koramangala 8th Block, Bengaluru (close to Nexus Mall, National Games Village, BTM Layout, HSR Layout, Ejipura, Madiwala)
- Sessions available across 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.

### Single Drop-In Session

One-time access to either an offline rooftop class or online live session to test intensity and teaching style.

Typically ₹350-500 per session (estimate)

#### Session Details
* Valid for one 60-minute class.
* Entry to either Rooftop (Koramangala) or Online batch.
* Intermediate to Advanced level intensity.

#### Experience
* Offline: Includes use of studio mat, blocks, and straps.
* Online: Real-time verbal alignment cues via video.
* Best suited for testing Vinyasa pace before subscribing.

### Online Live Group Membership

12 interactive video sessions per month via Zoom focusing on alignment cues and bilingual technical instruction.

Typically ₹2,000-2,500 per month (estimate)

#### Class Format
* Live interactive classes via Zoom or Google Meet.
* Video feed required for instructor corrections.
* 3 sessions per week (12 per month).

#### Curriculum
* Vinyasa Flow mixed with Static Hatha Holds.
* Verbal technical cues on anatomy and alignment.
* Instruction primarily in English with Kannada clarifications.
* Modifications included for common issues like back pain.

#### Digital Benefits
* Access to session recordings for 24 hours.
* Guidance on using household items as prop substitutes.

### Offline Rooftop Group Membership (Koramangala)

12 in-person sessions per month at a covered rooftop studio featuring tactile adjustments and full prop usage.

Typically ₹2,800-3,200 per month (estimate)

#### Facility Details
* Located in Koramangala 8th Block.
* Covered rooftop setting with natural ventilation (Non-AC).
* Green turf flooring environment.

#### Training Scope
* 3 sessions per week (12 per month).
* 60 minutes intense practice plus warm-down.
* Hands-on tactile corrections for posture alignment.
* Spotting assistance for inversions like Headstands.

#### Amenities & Props
* Full access to EVA foam blocks, cotton straps, and knee pads.
* Basic PVC studio mats provided (personal towel recommended).
* No shower or locker facilities available.

## About Intermediate & Group Yoga

### My Approach

For me, yoga isn't about doing the hardest pose. It's about showing up, breathing right, and tuning in to your body. I keep things real - some days you feel strong, sometimes not so much. That's okay. My focus is on finding balance and peace, not perfection.

### What Happens in Class

If you've got some yoga basics, this is where we level up. We do more dynamic Vinyasa yoga for groups, linking breath to movement for strength, flexibility, and a calmer mind. The vibe is friendly, no competition. Everyone grows at their own pace.

We break down trickier poses too - like twists (Parivrtta Trikonasana), backbends (Ustrasana, Chakrasana), balancing asanas, and even safe headstand tips. I'll always show you how to do these with proper alignment, so you don't end up hurting yourself.

### How I Teach

You’ll hear me say stuff like "nimma bennannu straight aagi itkolli" (keep your back straight) a lot - I mean it! Alignment is everything. I explain both in English and Kannada, with Sanskrit pose names too. If something feels tough, I’ll suggest props or a simpler version.

### Language & Location

Classes are available in Kannada yoga instructions for anyone who prefers. In-person sessions happen on my Koramangala rooftop, but you can also join online with guided practice videos and short challenges.

## Highlights

Browse through Yoga for Cure's best work.

### [Featured](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/featured)

- [Video: This is a simple sequence I've designed to help manage asthma. We focus on four asanas: Uttanasana, Ardha Matsyendrasana, Bhujangasana, and Setu Bandhasana, all aimed at opening the chest and improving lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa)
- [Video: Let's flow through Surya Namaskar, or Sun Salutation, together. I break down this fundamental sequence step by step, coordinating each movement with the breath, from Namaskar mudra to Hasta Utthanasana and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8668b950-f973-4e5f-8c84-e0c97d091907)
- [Video: In this video, I guide you through Ustrasana, or Camel Pose, entirely in Kannada. It's a wonderful intermediate backbend for opening the chest and stretching the entire front of the body. Nimma bennannu straight aagi itkolli!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcf10cd8-75c6-4d05-9a26-d1ff36e701de)
- [Video: Natarajasana, or Lord of the Dance Pose, is a beautiful posture that improves balance and opens the body. I provide tips on how to approach this pose safely, starting with a bent knee to find stability before extending fully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/713f5d35-60f6-4ef8-ab26-bb2dec8c5be3)
- [Video: Chakrasana, the Wheel Pose, is an advanced backbend that requires both strength and flexibility. I demonstrate the correct alignment for lifting up, emphasizing shoulder opening and how to safely enter and exit the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03ca851f-52f6-4814-b89d-c0fdf94496a3)
- [Video: Chaturanga Dandasana can be challenging, so here is a preparatory exercise to build the necessary arm and core strength. Practicing this simple plank-based movement daily will help you progress towards the full pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/789b601b-c8f7-4403-b434-f2a957e21fa8)
- [Video: This is a glimpse into my 10-day flexibility series, focusing on hamstring and hip mobility. I guide you through dynamic stretches like Utthan Pristhasana variations to safely increase your range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8079cf14-49e3-4cfa-ab04-b8a97af15888)
- [Video: Kapalbhati is a powerful pranayama, or breathing exercise, that cleanses and energizes the body. I explain the technique of forceful exhalation while keeping the inhalation passive, and who should practice with caution.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1305a962-a2b2-4fa8-95b3-2f7e96631603)

### [10-Day Flexibility Series](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/10-day-flexibility-series)

- [Video: Welcome to Day 2 of our flexibility series. Today's practice focuses on side body and hamstring stretches, including variations of low lunges to gently open the hips and improve spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b359f2b8-95bb-4f5f-94d7-133144ab534e)
- [Video: This is Day 3 of our flexibility session, with a special focus on the back. We will move through a flow of Parvatasana, Bhujangasana, and Dhanurasana to build strength and increase spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54cf6435-dfba-4747-b401-ea7fa8e8e1b1)
- [Video: On Day 4, we work on the hips and spine. This session includes wide-legged forward folds, Malasana (yogic squat), and Ardha Ustrasana to release tension and improve mobility in the lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc5a8b44-7495-4f71-9495-999c3b480b77)
- [Video: Day 5 is all about deepening our hip and back flexibility. I guide you through a sequence of Parvatasana, low lunges, and Kapotasana (Pigeon Pose) to stretch the hip flexors and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/507d088d-99a2-42a9-a8c9-e9c033f29354)
- [Video: Welcome to Day 6, where we focus on core and spinal twists. This seated practice includes Naukachalan (Boat Pose variation) and Ardha Matsyendrasana to build abdominal strength and improve spinal rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59c1a492-7f21-4a2c-baed-85090e496674)
- [Video: It's Day 7 of our flexibility journey, focusing on deep hip and hamstring opening. We'll practice variations of Malasana (Yogic Squat) and wide-legged forward folds to release tightness in the lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc0a2eee-255c-42cc-ad5b-63ab61ed1df5)
- [Video: On Day 8, we target the hip joints and inner thighs. This session includes a dynamic flow with wrist warm-ups, Parvatasana, and deep stretches in Utthan Pristhasana (Lizard Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9e8f01-6faa-413c-938a-6974c0cefc0c)
- [Video: Welcome to Day 9, where we focus on building balance. I'll share a key tip: fix your gaze. We'll practice single-leg lifts and other balancing exercises to improve stability and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e8c5ee8-638d-4479-ac87-b1898b37fb2c)
- [Video: Here we are at Day 10, the final day of our series. This session combines balancing warm-ups, Goddess Pose, and a hamstring-opening exercise I call 'mountain walking' to bring everything together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee5cf2f-0d0e-4209-8799-f12dadfbf652)

### [Mastering the Asanas: Step-by-Step](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/mastering-the-asanas-step-by-step)

- [Video: Understanding the details matters. In this video, I explain the key differences between three common forward folds: Uttanasana, Padangusthasana (holding the big toe), and Padahastasana (hands under feet).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a3fbac7-0202-4fba-b023-32d1d6bd1d97)
- [Video: Let's clarify two similar-looking lunges. I demonstrate the difference between Ashwa Sanchalanasana, where the foot is between the palms, and Utthan Pristhasana (Lizard Pose), where the foot is outside the palm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe2364e-864f-4748-b9db-f969f3a90d50)
- [Video: For those ready to try inversions, here is how to practice Sirsasana (Headstand) safely with wall support. I guide you through the setup, alignment, and how to use the wall to build confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/568ad251-d27f-48c6-b8e9-7ed67df76e0e)
- [Video: I call this exercise 'mountain walking', and it's a fantastic way to improve hamstring flexibility. By walking your feet from Parvatasana (Downward Dog) towards your hands, you create a deep, dynamic stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf2a078-8c89-48ec-b6f9-aa796bb37807)
- [Video: This is a detailed tutorial on Utthita Parsvakonasana, or Extended Side Angle Pose. I explain the alignment for strengthening the legs and achieving a deep side-body stretch, and also list the contraindications.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c2c1ac5-c4a3-4cdf-b798-281db6076262)

### [Yoga in Kannada (ಕನ್ನಡದಲ್ಲಿ ಯೋಗ)](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/yoga-in-kannada)

- [Video: Here I teach Virabhadrasana 1, or Warrior 1, in Kannada. This pose is excellent for activating the lower body and releasing shoulder tension, especially for those who sit or drive for long hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6d78829-bc6b-48e2-9948-84799b62db70)
- [Video: This is a tutorial for Kapotasana, or Pigeon Pose, in Kannada. It's a fantastic hip-opening asana that is also beneficial for relieving lower back pain. I explain how to enter the pose safely from Dandasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a)

### [The 100 Asanas Library](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/the-100-asanas-library)

- [Video: Day 41: Ustrasana (Camel Pose). A deep backbend that improves posture and stretches the entire front of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4729acc-ef8b-4b07-bc77-55caa5547db1)
- [Video: Day 42: Chaturanga Dandasana (Four-Limbed Staff Pose). This pose builds incredible arm, shoulder, and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8046e8-240b-4d81-a539-ce44acd9fa37)
- [Video: Day 43: Virabhadrasana 1 (Warrior 1). A powerful standing pose to strengthen legs and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb60089-e878-4e8e-a1ad-a4b3b0dfc075)
- [Video: Day 45: Utthita Parsva Sahita (Extended Hand to Big Toe Pose). A balancing pose that stretches the hamstrings and improves focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7bbe33f-5f26-4eb3-b0ef-7c73e0311dfd)
- [Video: Day 46: Parsvottanasana (Pyramid Pose). An intense forward fold that deeply stretches the hamstrings and opens the shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b69b5c00-d04a-4415-bf39-05313173d44f)
- [Video: Day 47: Vakrasana (Half Spinal Twist). A seated twist that improves spinal flexibility and aids digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a27b9b5-68c0-401c-bc39-c0bc422d4197)
- [Video: Day 48: Virabhadrasana 2 (Warrior 2). This pose builds leg strength and opens the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29de1ed4-1af1-4196-9ce6-6087f1837c7d)
- [Video: Day 49: Vasisthasana (Side Plank Pose). An excellent asana for strengthening the wrists, arms, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a291916-8fb4-44dc-8b45-601a10223b40)
- [Video: Day 50: Hanumanasana (Monkey Pose/Front Split). A deep stretch for the thighs, hamstrings, and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf316f2-c373-4139-842b-ec7228700970)
- [Video: Day 56: Parivrtta Utthita Ashwasanchalana (Revolved High Lunge). A twisting lunge that builds leg strength and improves spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1399935d-1c32-48cc-8a37-9363fbdde2de)
- [Video: Day 60: Skandasana (Side Lunge). A dynamic pose that improves hip joint flexibility and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2fa684-d4d3-4c18-a013-a588d374fe72)
- [Video: Day 61: Parivrtta Upavistha Konasana (Revolved Seated Angle Pose). A seated twist that opens the hips and improves spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b0ef886-2960-472c-9966-64798c54c361)
- [Video: Day 65: Parivrtta Adho Mukha Svanasana (Revolved Downward-Facing Dog). An intermediate twist that combines a hamstring stretch with spinal rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddaccb7e-8aba-4e74-9c11-c518110f67eb)
- [Video: Day 67: Dhanurasana (Bow Pose). A complete backbend that stretches the entire front body and stimulates internal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34522e1b-b760-4da3-820f-de90f918f7a6)
- [Video: Day 68: Ardha Hanumanasana (Half Monkey Pose). A preparatory pose for the full front split, excellent for hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c17f6a6a-e796-4d62-96c8-9051c06fcf15)
- [Video: Day 69: Parivrtta Dandasana (Revolved Staff Pose). A seated twist that improves the range of motion in the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b49bf11-3a14-4f98-9154-45d2538e1727)
- [Video: Day 71: Patita Tarasana (Fallen Triangle Pose). A creative pose combining Vasisthasana and Trikonasana to build arm strength and open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eb54bfb-c03b-43ef-8997-e3c2a63e1bde)
- [Video: Day 72: Chamatkarasana (Wild Thing Pose). A beautiful backbend that opens the chest and shoulder on a single arm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e361351-59e6-49cf-87e7-d643d6b9c589)
- [Video: Day 74: Uttan Padasana (Raised Legs Pose). A challenging core-strengthening pose. I show how to create an arch in the back to practice it safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d0aa2cb-be35-4e30-a823-4a52138a6b67)
- [Video: Day 75: Parivrtta Trikonasana (Revolved Triangle Pose). An intermediate twist that challenges balance and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80edf8bb-b2f1-459a-b42f-b25e0b675a32)
- [Video: Day 76: Parivrtta Ashta Chandrasana (Revolved Crescent Lunge). A balancing twist that stimulates the abdominal organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ffc5e45-9726-4546-8558-96c923a6e4be)
- [Video: Day 77: Ubhaya Padangusthasana (Both Big Toe Pose). This pose challenges balance, core strength, and hamstring flexibility all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d16e4d96-88c7-4bc4-ab9f-261ee6c97076)
- [Video: Day 78: Urdhva Dandasana (Upward Staff Pose). An advanced inversion that requires significant core strength, building from a headstand base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/218cf6d9-d369-4c64-9da3-a8d1255f33bb)
- [Video: Day 79: Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog). A great inversion for beginners to experience the benefits of poses like headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb94723-bc70-4f93-a0f5-ced94b542f6c)
- [Video: Day 80: Viparita Virabhadrasana (Reverse Warrior Pose). A variation of Warrior 2 that adds a side bend to stretch the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1568338-ed1a-4e8b-8b59-0e548317fad1)
- [Video: Virabhadrasana 3 (Warrior 3). A challenging balancing posture that strengthens the entire standing leg and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da55c584-888d-4baf-b544-e0c93db7a6e1)
- [Video: Utthita Parsvakonasana (Extended Side Angle Pose). A standing pose that creates a beautiful line of energy while strengthening the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf3bf7b-7e69-459a-ba4a-55494cb38aa2)
- [Video: Adho Mukha Svanasana (Downward-Facing Dog). A foundational pose that stretches and strengthens the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c482a40-0aaa-4006-b4d1-886320c41f12)
- [Video: Viparita Karani (Legs-Up-the-Wall Pose variation). A simple, restorative inversion that promotes relaxation and blood circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a0acc30-e813-43ee-86f7-9ef56731884d)
- [Video: Tadasana Paschima Namaskara (Mountain Pose with Reverse Prayer Hands). This variation deeply opens the shoulders, chest, and wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f487b6e6-f463-49b1-a303-df29d722d273)
- [Video: Anantasana (Side-Reclining Leg Lift). A beginner-friendly pose to improve hamstring and hip joint flexibility while lying on your side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f067c8af-0552-4a0e-9849-0000dfb2804d)
- [Video: Gomukhasana (Cow Face Pose). A seated posture that provides a deep stretch for the glutes and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc82bdd9-4fc6-4348-92b1-3b00d5172002)
- [Video: Utthan Pristhasana (Lizard Pose). An excellent hip-opener that prepares the body for deeper stretches like the front split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ecee9e-8e20-4947-9245-6225a8f9ad5b)
- [Video: Supta Virasana (Reclined Hero Pose). A deep stretch for the thighs and ankles, building from Virasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9e305e4-99e9-446b-8b83-fd4657d54190)
- [Video: Eka Pada Ashtanga Namaskar (One-Legged Eight-Limbed Pose). A variation of Ashtanga Namaskar that adds a spinal stretch, beneficial for back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290a6ea4-c281-4634-8ab0-0a6b125bbcf0)
- [Video: Pincha Mayurasana (Feathered Peacock/Dolphin Pose). An amazing stretch for the hamstrings and a great prep for forearm stands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01129f0-ba00-422f-9b37-569bd2dc98f9)
- [Video: Matsyasana (Fish Pose). A relaxing posture that opens the shoulders, neck, and upper back, often used as a counter-pose for Sarvangasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74703270-fd4a-4b28-b287-7c78907ea439)
- [Video: Ardha Matsyendrasana (Half Lord of the Fishes Pose). A classic seated twist that increases spinal flexibility and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb389c8e-dee5-4e0d-a5ea-cb28bb0a41ae)
- [Video: Halasana (Plow Pose). An inversion that deeply stretches the spine and shoulders and can have a calming effect on the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72971b34-e5e0-4e22-93ae-e4d7a70e160b)
- [Video: Parivrtta Parsvakonasana (Revolved Side Angle Pose). A deep twisting lunge that strengthens the legs and improves digestive function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/110ec34e-538c-4c5a-b1a3-b6b5b85024c5)
- [Video: Purvottanasana (Upward Plank Pose). This pose strengthens the back and arms while providing a great opening for the shoulders and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95d3551-7d82-481b-9541-ba801241c24a)
- [Video: Garudasana (Eagle Pose). A balancing pose that improves focus while stretching the shoulders and toning the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa63045-a9f9-4318-9584-8ae54de6b2b4)
- [Video: Parivrtta Utkatasana (Revolved Chair Pose). A powerful twisting variation of chair pose that strengthens the back and tones the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27af4b8d-607b-4850-911e-92e2e0033073)
- [Video: Naukasana (Boat Pose). A fundamental posture for building core strength, toning the abdomen, and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b6865d-c42f-45c2-ac19-30e04beab2c0)
- [Video: Prasarita Padottanasana (Wide-Legged Forward Fold). A forward bend that stretches the back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd40d95-033b-4b74-9fa9-e25e8395c746)
- [Video: Hastottanasana (Upward Salute). The first stretching posture in Surya Namaskar, it opens the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb89040-fa98-4407-afc5-d889d1b08ed9)
- [Video: Eka Pada Angushtasana (One-Legged Toe Stand). A balancing pose that improves concentration and strengthens the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42a46ea4-c792-4252-a3a1-a2799dfcd753)
- [Video: Eka Pada Setu Bandhasana (One-Legged Bridge Pose). This variation of bridge pose adds a challenge by balancing on one leg, strengthening the thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa2fb97d-c666-4211-85aa-a51926598ca9)
- [Video: Akarna Dhanurasana (Archer's Pose). An advanced seated pose that requires good hamstring and shoulder flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bd4dd0b-75a9-4123-91ef-77684a2d7554)
- [Video: Makara Adho Mukha Svanasana (Dolphin Plank Pose). This pose, also known as forearm plank, is excellent for building core and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad2b79e-391f-4247-b27d-649e863239a8)
- [Video: Ardha Sirsasana (Half Headstand). A preparatory pose for the full headstand, this helps build strength and confidence for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a88b9b73-330b-4ca0-b8fc-7bb8ebd8afc3)

### [Yoga for Health & Wellness](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/yoga-for-health-wellness)

- [Video: This is a simple sequence I've designed to help manage asthma. We focus on four asanas: Uttanasana, Ardha Matsyendrasana, Bhujangasana, and Setu Bandhasana, all aimed at opening the chest and improving lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa)

### [Vinyasa & Dynamic Flows](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/vinyasa-dynamic-flows)

- [Video: A simple and fluid yoga flow to get your body moving. This sequence includes several foundational standing asanas to warm up the body. Can you name five of them in Sanskrit?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f58c59ee-cc04-4a62-b284-27779fa1bd48)
- [Video: This is a short, dynamic flow focused on opening the hip joints. I move through several standing and balancing postures to build both flexibility and stability in the lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2026a4f-d22b-4244-8c9c-9bbb7a479884)
- [Video: Here is a balancing yoga flow designed to tone your lower body. It incorporates Vrikshasana (Tree Pose) and other standing balances. You can repeat it 10 times to feel your body warm up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/254aba5a-83ea-4caf-b3b6-bd5532366a4b)
- [Video: A simple backbend flow to activate and energize your spine. This sequence is perfect for a morning practice to gently awaken the back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df1174f3-0f66-4cba-ac84-3d988091f19a)
- [Video: This is a beautiful flow to stretch your body and find your balance. It moves from standing poses to inversions like headstand and backbends like Chakrasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4304c21f-d151-4cd4-a61a-8670286ee9ee)
- [Video: A short yoga flow featuring several standing asanas. I challenge you to name three of the poses you see in this sequence using their proper Sanskrit names.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2695862-8497-4bf7-b746-bd5ddec52b3e)

### [The Power of Breath: Pranayama](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/the-power-of-breath-pranayama)

- [Video: Kapalbhati is a powerful pranayama, or breathing exercise, that cleanses and energizes the body. I explain the technique of forceful exhalation while keeping the inhalation passive, and who should practice with caution.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1305a962-a2b2-4fa8-95b3-2f7e96631603)
- [Video: Many people ask if Anulom Vilom and Nadi Shuddhi are the same. In this video, I explain the subtle but important difference: Nadi Shuddhi includes breath retention (kumbhaka), making it a more advanced practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82b966c3-9d6a-4b29-a24d-c6d940a4f287)

### [Yoga Lifestyle & Insights](https://mytribe.in/yoga_for_cure/intermediate-group-yoga/yoga-lifestyle-insights)

- [Video: One of the most common questions I get is what to eat before yoga. The answer is nothing. I explain why practicing on an empty stomach is crucial for comfort, energy, and getting the most out of your asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82fce0cf-4516-4314-bca1-42da553e6fbd)
- [Video: Here are three simple movements that serve as a complete body warm-up before any workout. This sequence includes Utkatasana variations, wide-legged spinal rotations, and a Bhujangasana-Parvatasana flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/148dc8c4-36bf-48c9-acf4-015c5ee9a038)
- [Video: A little yoga humor. How you walk into class versus how you walk out. It's amazing what an hour on the mat can do for your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38d01b57-e889-4686-b247-1e809113f1c8)
- [Video: A quick hello from my practice space. I believe yoga is a journey of connecting with yourself, and I'm here to guide you through it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a47ffac3-a336-44dd-aae0-6557bae3d0ef)
- [Video: Day 2 of my 10-day series, where we focus on hamstring and side-body stretches. A great way to start your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8da4b1c7-cbf9-4df6-a5e7-48a6a3cb2433)
- [Video: Day 3 of the daily yoga series, focusing on spine strengthening movements to build a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b478a54e-df88-42f1-9d00-70e38b1105b7)
- [Video: Day 4 of our 10-day yoga series, starting the day with gentle spine movements and warm-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4258b7c-0913-4adf-a550-67f2beb40ede)
- [Video: Day 8 of my 10-minute yoga sessions. Today is about moving your body and feeling the energy of the morning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3bbb045-06c3-44ef-9b05-1b5314797c59)

## Meet your expert

[Yoga for Cure](https://mytribe.in/yoga_for_cure)

### My story

Namaskara, Neha here. Yoga for me is not just stretching, it's about finding that calm spot inside. I started 'Yoga for Cure' because I saw so many folks, especially beginners, worrying about PCOD, asthma, or just stiff shoulders. I like to keep things simple, sometimes teaching in Kannada – like, 'Kapotasana abhyasa madabeku' (let’s practice Kapotasana). So, grab your mat, keep your mind open, and let's get moving. One breath at a time.

### My work

- **Yoga Classes for All Levels**: I teach beginner yoga series, flexibility routines, and full-body flows. We go from basic to advanced asanas.
- **Yoga for Health Conditions**: Special sessions for PCOD, asthma relief, and back pain using mindful, gentle movements.
- **Step-by-Step Guidance**: I break down every pose, making it easy for beginners. No need to force, just steady progress.
- **Yoga for Hormonal Balance & Stress**: We focus on routines that help digestion, reduce stress, and balance hormones. Whole body, inside out.

## More services from Yoga for Cure

- [Yoga for Beginners](https://mytribe.in/yoga_for_cure/yoga-for-beginners) · ₹150-500 per online group session (estimate)
- [Yoga for Flexibility & Mobility](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility) · ₹250-700 per session (estimate)
- [Therapeutic Yoga](https://mytribe.in/yoga_for_cure/therapeutic-yoga) · ₹500-1,500 per session (estimate)

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## Book

To book Yoga for Cure, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Intermediate%20%26%20Group%20Yoga%20by%20Yoga%20for%20Cure.)