--- title: "Yoga for Beginners: Guided Yoga Classes to Start at Home - mytribe" description: "New to yoga? Start your journey with our Yoga for Beginners online classes. Learn basic yoga poses with step-by-step guided yoga videos designed for your holistic wellness. Practice safely and build confidence from the comfort of your home. Join today!" canonical: https://mytribe.in/yoga_for_cure/yoga-for-beginners last_updated: 2025-09-06 --- # Yoga for Beginners in Bengaluru By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · We help beginners start yoga safely with step-by-step instructions, easy modifications for stiff bodies, and clear guidance on what to do and avoid. ## Locations Classes conducted 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 Online Group Batch 12 live Zoom sessions per month focused on foundational asanas and verbal corrections on a fixed 3-day weekly schedule. Typically ₹2,000-2,800 per month (12 sessions) (estimate) #### Class Structure * **Format:** Live interactive streaming via Zoom. * **Schedule:** Fixed timings, 3 days a week (12 sessions total). * **Duration:** 60 minutes per session. * **Language:** English instruction with Kannada explanations. #### Curriculum * **Warm-ups:** Joint rotations and spinal preparation like Cat-Cow. * **Asanas:** Step-by-step standing and seated poses (Warrior series, Vajrasana) with alignment cues. * **Breathwork:** Basic Pranayama techniques including Anulom Vilom. * **Closing:** Guided Shavasana relaxation. #### Guidance * **Feedback:** Real-time verbal posture corrections via video feed. * **Modifications:** Simplified variations taught for stiff beginners or those with minor limitations. ### Private 1-on-1 Therapy Package 12 flexible private video sessions customized for specific ailments like back pain or PCOD, including diet and lifestyle guidance. Typically ₹11-14K per package (12 sessions) (estimate) #### Exclusive Access * **Format:** 1-on-1 private video calls with no other participants. * **Flexibility:** Sessions scheduled according to mutual convenience rather than fixed slots. * **Volume:** 12 dedicated classes per package. #### Therapeutic Focus * **Customization:** Routines specifically designed for health goals or issues like Back Pain, Thyroid, PCOD, or Asthma. * **Prop Usage:** Guidance on using household items (chairs, cushions) to assist limited mobility. * **Deep Correction:** Detailed micro-corrections on posture to ensure safety and maximum benefit. #### Holistic Add-ons * **Consultation:** Assessment of health history and lifestyle habits. * **Dietary Advice:** Basic nutrition tips to support the specific therapeutic goals. * **Support:** Dedicated Q&A time for doubts and progress tracking. ## About Yoga for Beginners ### Why I Teach Yoga for Beginners Yoga, for me, is about feeling good in your own body, not about fancy poses. I know what it's like to be new and maybe a bit nervous. My goal is to help you start at your own pace, so you don't feel out of place. ### What Happens in My Classes - We kick off with simple warm-ups: neck, shoulder, wrist rolls, and a bit of Cat-Cow to wake up the spine. - The main section is all about easy yoga poses for beginners like Vajrasan, Bhujangasana, and Adho Mukha Svanasana. I give step-by-step yoga instructions and watch your form closely. - Every class ends with a proper cool-down and Shavasana, so you don’t leave feeling rushed or sore. ### Focus on Breath and Alignment You'll hear me say things like "nimma bennannu straight aagi itkolli" (keep your back straight) a lot. I really pay attention to alignment and breathwork for beginners so you build good habits from the start. ### Modifications for All Bodies If you’re stiff or can’t touch your toes, no worries. Yoga for stiff bodies is real - we bend knees, use cushions, and take support from the wall. I never push anyone to go beyond what feels okay. ### Safety First I always talk about who should skip a pose (like if you have high BP or recent injuries). You’ll get clear do’s and don’ts, so you feel safe trying yoga at home. Progress, not perfection. That’s my vibe. ## Highlights Browse through Yoga for Cure's best work. ### [Featured](https://mytribe.in/yoga_for_cure/yoga-for-beginners/featured) - [Video: **A 10-Minute Full-Body Yoga Routine:** If you are short on time, this is the perfect routine for you. I guide you through a complete sequence in just 10 minutes, covering everything from gentle neck and shoulder warm-ups to foundational poses like Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose), finishing with a relaxing Shavasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ad24183-75a0-4683-9eac-d3e779edada6) - [Video: **Yoga for Better Digestion:** In this video, I demonstrate four simple asanas to help with constipation and gastric issues. I explain how poses like Vajrasana and Dhanurasana (Bow Pose) stimulate your internal organs and strengthen your gut, including a unique tip on how to position your toes in Vajrasana based on your breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872e7096-ec7e-43df-ae47-277e4de3c7e5) - [Video: **Beginner's Guide to Surya Namaskar (Sun Salutation):** I break down the traditional Surya Namaskar into simple, easy-to-follow steps. This sequence is a fantastic way to warm up the entire body, and I guide you through each posture, from Hasta Uttanasana to Adho Mukha Svanasana, with clear breathing cues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8668b950-f973-4e5f-8c84-e0c97d091907) - [Video: **How to Practice Anulom Vilom Pranayama:** Learn the correct way to perform alternate nostril breathing, a powerful technique for calming the mind. I explain the proper hand positions, known as mudras, and the breathing pattern to ensure you get the full benefits of this pranayama practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/385a94f4-7628-4039-8044-f569edcabb95) - [Video: **Four Asanas to Help with Asthma:** This session focuses on poses that can help improve lung capacity and ease breathing. I demonstrate chest-opening asanas like Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose), explaining how they work to support respiratory health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa) - [Video: **Learning Virabhadrasana 1 (Warrior 1) in Kannada:** In this tutorial, I teach Warrior 1, a powerful standing pose, entirely in Kannada. I explain how this asana tones the legs and releases shoulder stiffness, making it great 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: **Building Strength for Chaturanga Dandasana:** If you find Chaturanga challenging, this video is for you. I show you a simple preparatory exercise to build the necessary arm and core strength, helping you progress towards the full pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/789b601b-c8f7-4403-b434-f2a957e21fa8) ### [Guided Yoga Sessions](https://mytribe.in/yoga_for_cure/yoga-for-beginners/guided-yoga-sessions) - [Video: **10-Day Yoga Series: Day 1 Warm-Up & Spine Mobility:** Let's begin our journey with foundational movements. This session focuses on gentle warm-ups for the neck, shoulders, and wrists, followed by Cat-Cow (Marjaryasana-Bitilasana) to awaken the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40965340-4cfa-434c-aa04-ec33c64936aa) - [Video: **10-Day Yoga Series: Day 2 Hamstring & Side Body Stretches:** We continue by exploring standing poses like Trikonasana (Triangle Pose) and wide-legged forward folds. I focus on correct alignment to safely stretch the hamstrings and the sides of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8da4b1c7-cbf9-4df6-a5e7-48a6a3cb2433) - [Video: **10-Day Flexibility Series: Day 3 Back Focus:** This session is dedicated to back health, featuring a flow that includes gentle backbends like Dhanurasana (Bow Pose) and spinal twists. I provide modifications for beginners to ensure a safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54cf6435-dfba-4747-b401-ea7fa8e8e1b1) - [Video: **10-Day Yoga Series: Day 4 Spine & Calf Mobility:** We work on dynamic movements to improve spine and calf flexibility. This routine includes Vyaghrasana (Tiger Pose) and exercises to stretch the calf muscles, preparing the body for deeper poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4258b7c-0913-4adf-a550-67f2beb40ede) - [Video: **10-Day Flexibility Series: Day 5 Hip & Back Opening:** This practice focuses on opening the hips and lower back with poses like Ashwa Sanchalanasana (Equestrian Pose) and Kapotasana (Pigeon Pose). I guide you on how to adjust the intensity based on your comfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/507d088d-99a2-42a9-a8c9-e9c033f29354) - [Video: **10-Day Yoga Series: Day 6 Core & Spine Work:** Strengthen your core and spine with this focused session. I guide you through Naukachalan (Boat Pose variation) and spinal twists like Ardha Matsyendrasana, explaining how to engage your muscles correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59c1a492-7f21-4a2c-baed-85090e496674) - [Video: **10-Day Yoga Series: Day 7 Spine & Wrist Warm-Up:** We start with wrist preparation and move into a dynamic flow featuring Parvatasana (Mountain Pose). This session is designed to build heat and improve spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85baf0d5-fb31-46d0-b97d-3947e275945b) - [Video: **10-Day Yoga Series: Day 8 Thigh Strengthening:** Feel the burn in your thighs with this powerful standing sequence. We practice Virabhadrasana II (Warrior II) and hamstring stretches, focusing on building lower body strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3bbb045-06c3-44ef-9b05-1b5314797c59) - [Video: **10-Day Yoga Series: Day 9 Introduction to Balancing:** Learn the key to balancing poses. I share a simple tip about finding a gazing point (drishti) and guide you through beginner-friendly balancing warm-ups to build stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e8c5ee8-638d-4479-ac87-b1898b37fb2c) - [Video: **10-Day Yoga Series: Day 10 Full Flow & Hamstring Opening:** In our final session, we combine previous learnings into a full flow. This includes the "mountain walk" drill for hamstrings and poses like Malasana (Garland Pose) to deeply open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee5cf2f-0d0e-4209-8799-f12dadfbf652) - [Video: **10-Day Flexibility Series: Day 1 Foundational Stretches:** This is the first day of our flexibility journey. We begin with gentle full-body warm-ups, including side bends and hip rotations, and introduce the foundational Cat-Cow stretch for spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b76ae3c6-49c6-4062-984d-12f06ccadbf8) - [Video: **10-Day Flexibility Series: Day 2 Back & Hamstring Focus:** We build on our foundation with stretches for the back and hamstrings. This session includes standing forward folds and a gentle introduction to Ashtanga Namaskar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b359f2b8-95bb-4f5f-94d7-133144ab534e) - [Video: **10-Day Flexibility Series: Day 4 Hip & Spine Mobility:** This practice focuses on opening the hips and spine with poses like Malasana (Garland Pose) and Ardha Ustrasana (Half Camel Pose). I guide you on how to use your breath to deepen the stretches safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc5a8b44-7495-4f71-9495-999c3b480b77) - [Video: **10-Day Flexibility Series: Day 7 Hip & Hamstring Deep Dive:** We explore deeper stretches for the hips and hamstrings. This session includes variations of wide-legged forward folds and Malasana (Garland Pose) to improve lower body flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc0a2eee-255c-42cc-ad5b-63ab61ed1df5) - [Video: **10-Day Flexibility Series: Day 8 Hip & Inner Thigh Opening:** This session is all about the hip joint and inner thighs. I guide you through movements in Uttan Pristhasana (Lizard Pose) and other hip openers, with options for using a knee pad for comfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9e8f01-6faa-413c-938a-6974c0cefc0c) - [Video: **10-Day Flexibility Series: Day 9 Spine Strengthening & Flexibility:** Today's focus is entirely on the spine. We practice a series of gentle backbends and counter-poses to strengthen the back muscles and release tension, finishing with relaxing knee-to-chest rolls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9537b2bc-e4cf-4faa-a927-ff769bb69fa4) - [Video: **10-Day Flexibility Series: Day 10 Hamstring & Hip Mobility:** In this final flexibility session, we work on hamstring and hip mobility with dynamic movements. I guide you through side lunges and variations of Uttan Pristhasana (Lizard Pose) to improve your range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8079cf14-49e3-4cfa-ab04-b8a97af15888) - [Video: **Three Must-Do Morning Stretches:** Start your day with these three simple movements to activate your entire body. This quick routine is perfect for waking up your muscles and setting a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e245e2f-0eb3-4ff6-96a6-dbbfa5cf0634) - [Video: **A Complete 3-Move Warm-Up:** Before any workout, it is important to warm up. I show you three movements combining Utkatasana (Chair Pose), standing spinal rotations, and a Bhujangasana-Parvatasana flow for a full-body preparation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/148dc8c4-36bf-48c9-acf4-015c5ee9a038) - [Video: **Balancing Yoga Flow for Lower Body Toning:** This is a short, dynamic flow designed to challenge your balance and tone your lower body. I guide you through a sequence that includes single-leg balancing poses to build strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/254aba5a-83ea-4caf-b3b6-bd5532366a4b) ### [Yoga for Health & Wellness](https://mytribe.in/yoga_for_cure/yoga-for-beginners/yoga-for-health-wellness) - [Video: **Relieve Gas with Pavanamuktasana (Wind-Relieving Pose):** Gastric discomfort is common, and this pose can offer relief. I show you how to practice Pavanamuktasana correctly to massage the abdominal organs and help release trapped gas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6754e87-3235-43d1-a7d2-dfe8ca645573) - [Video: **Marjaryasana (Cat Pose) for Back Pain Relief:** If you have a stiff or sore back, this is a must-try pose. I explain how to perform the Cat Pose to gently stretch and mobilize the spine, making it an excellent preparatory pose for any back-bending sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27067e9-fcb7-4b07-a83c-58b423b96f19) - [Video: **Simple Stretch for Stiff Shoulders:** Many of us hold tension in our shoulders from daily activities. In this video, I demonstrate a gentle "thread the needle" stretch to release stiffness and open up the shoulder area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4c1eb57-61bb-4766-8e21-0cafe6a12717) ### [Mastering the Poses (Asana Guide)](https://mytribe.in/yoga_for_cure/yoga-for-beginners/mastering-the-poses-asana-guide) - [Video: **Adho Mukha Svanasana (Downward-Facing Dog):** A foundational pose in yoga, I explain the proper alignment for Downward-Facing Dog, including hand and foot placement, to help you get a full-body stretch from your hands to your heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c482a40-0aaa-4006-b4d1-886320c41f12) - [Video: **Virabhadrasana I (Warrior I):** Learn to practice Warrior I, a pose that strengthens the legs and stretches the front of the hips. I guide you through the alignment of the feet and hips to ensure stability and power in the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb60089-e878-4e8e-a1ad-a4b3b0dfc075) - [Video: **Virabhadrasana II (Warrior II):** This video breaks down Warrior II, a pose that builds leg strength and opens the hips and chest. I focus on the alignment of the knee over the ankle and keeping the torso centered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29de1ed4-1af1-4196-9ce6-6087f1837c7d) - [Video: **Virabhadrasana III (Warrior III):** Challenge your balance with Warrior III. I provide beginner-friendly tips, like starting with a bent knee, to help you build the strength and focus required for this powerful balancing pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da55c584-888d-4baf-b544-e0c93db7a6e1) - [Video: **Utthita Parsvakonasana (Extended Side Angle Pose):** This pose is excellent for stretching the side body and strengthening the legs. I demonstrate how to move from Warrior II into this pose, keeping a long line of energy from your back foot to your fingertips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf3bf7b-7e69-459a-ba4a-55494cb38aa2) - [Video: **Ardha Bhujangasana (Baby Cobra Pose):** For those with a stiff back, Baby Cobra is a perfect starting point. I show you how to lift the chest using your back strength while keeping the elbows bent, gently increasing flexibility in the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3d77e0c-2aac-4d6d-bc48-cc547107ac21) - [Video: **Kapotasana (Pigeon Pose) for Beginners:** Pigeon Pose is a fantastic hip opener. I demonstrate a beginner-friendly variation, focusing on keeping the hips square and using your hands for support to get a deep but safe stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cee53113-9f19-4f2f-8883-b0c92b2b26d7) - [Video: **Ardha Matsyendrasana (Half Lord of the Fishes Pose):** This seated spinal twist improves digestion and spine flexibility. I guide you through the setup, explaining how to use your arm to deepen the twist while keeping your spine long.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb389c8e-dee5-4e0d-a5ea-cb28bb0a41ae) - [Video: **Forward Bends Explained: Uttanasana, Padangusthasana, Padahastasana:** What's the difference between these three standing forward folds? I explain the subtle but important variations in hand placement that define each of these deep hamstring stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a3fbac7-0202-4fba-b023-32d1d6bd1d97) - [Video: **Lunge Variations: Ashwa Sanchalanasana vs. Utthan Pristhasana:** Learn the difference between two common lunge poses. I show you how placing your foot between your hands versus outside your hands changes the stretch, targeting different areas of your hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe2364e-864f-4748-b9db-f969f3a90d50) - [Video: **Vajrasana (Thunderbolt Pose):** This is the only asana you can practice right after a meal. I explain how to sit correctly in Vajrasana to aid digestion and even share a tip on how your breath can determine which toe to place on top.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b49a6d81-29c8-457d-aded-743c75daa818) - [Video: **Drills for Sukhasana (Easy Pose):** If sitting cross-legged is uncomfortable, these drills can help. I demonstrate Baddhakonasana (Butterfly Pose) and a "rock the baby" movement to improve hip flexibility, making Sukhasana more accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22c652da-5cc9-4721-90ea-376a98e206d0) - [Video: **Naukasana (Boat Pose):** A great pose for core strength and balance. I show you how to start with bent knees to build confidence and then progress to straightening the legs, all while keeping the spine straight and the core engaged.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b6865d-c42f-45c2-ac19-30e04beab2c0) - [Video: **Garudasana (Eagle Pose):** I break down this balancing pose, which improves focus and tones the thighs. The key tip I share is to start from an Utkatasana (Chair Pose) base to create space before wrapping the legs and arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa63045-a9f9-4318-9584-8ae54de6b2b4) - [Video: **Natarajasana (Lord of the Dance Pose):** This beautiful balancing pose opens the shoulders and chest. I provide tips for beginners, including using a wall for support, to help you find stability and grace in the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/713f5d35-60f6-4ef8-ab26-bb2dec8c5be3) - [Video: **Ananda Balasana (Happy Baby Pose):** A relaxing pose that gently opens the hips and stretches the inner groin. I guide you on how to hold your feet and press your knees towards the floor to get a soothing lower back release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e20796a-066f-4b39-be5c-c5d23cfaa9d6) - [Video: **Suchirandrasana (Eye of the Needle Pose):** This is an excellent stretch for the glutes, often done after a run or leg workout. I show you how to perform this reclining pose safely, pulling the knee towards the chest to deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17035507-eda7-48d7-9b83-be1613e2767a) - [Video: **Supta Matsyendrasana (Supine Spinal Twist):** A perfect pose to release tension from the back after backbends or core work. I explain the importance of keeping your shoulder grounded as you twist to get the full benefit for your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fea57683-21ab-4900-9d9f-1b7f5e6285f8) - [Video: **Paschimottanasana (Seated Forward Bend):** Learn the right way to approach this deep hamstring and back stretch. I emphasize keeping the spine straight and starting with bent knees to avoid rounding the back, ensuring a safe and effective fold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b2abf2-35b4-4e7c-a3b8-c6013dc1ee3f) - [Video: **Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog):** This pose is a great inversion for beginners. I show you how to lift one leg from Downward-Facing Dog, which strengthens the arms and shoulders while stretching the standing leg's hamstring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb94723-bc70-4f93-a0f5-ced94b542f6c) - [Video: **Uttanpadasana (Raised Legs Pose):** This pose is a challenge for the core. I explain the crucial step of creating a small arch in the lower back to protect it before lifting the legs, ensuring you engage your abdominal muscles correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d0aa2cb-be35-4e30-a823-4a52138a6b67) - [Video: **Uttana Shishosana (Extended Puppy Pose):** Get a wonderful stretch for your shoulders and spine with this pose. I guide you on the correct alignment, making sure your hips stay aligned over your knees as you melt your chest toward the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/193b6d35-6794-460e-97fa-c549ae005373) - [Video: **Supta Paschimottanasana (Reclining Forward Bend):** This is a different way to experience a forward fold, offering a great hamstring stretch. I show you how to lift your hips and bring your knees towards your forehead for a deep release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd4e55f4-be42-4028-a61a-335abb78b117) - [Video: **Supta Garudasana (Reclining Eagle Pose):** Practice the wraps of Eagle Pose while lying on your back. This variation allows you to focus on the stretch in your shoulders and hips without the challenge of balancing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96892642-73b0-4c2d-bb26-bf8b33810e5a) - [Video: **Tiryaka Tadasana (Swaying Palm Tree Pose):** This standing side bend stretches the entire side of the body. I guide you on how to lengthen your spine before bending to create space and get the maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6fab2ea-0b8d-4879-b47a-0cc07a0ee5c5) - [Video: **Makara Adho Mukha Svanasana (Dolphin Plank Pose):** Also known as forearm plank, this pose is a great core and shoulder strengthener. I emphasize keeping the body in a straight line, avoiding lifting the hips too high or letting them sag.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad2b79e-391f-4247-b27d-649e863239a8) - [Video: **Hastottanasana (Raised Arms Pose):** This is the gentle backbend you see in Surya Namaskar. I explain how to lengthen the spine first and then open the chest, pushing the stomach forward slightly for a safe and effective upper back stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb89040-fa98-4407-afc5-d889d1b08ed9) - [Video: **Vasisthasana (Side Plank Pose):** Build wrist, shoulder, and core strength with Side Plank. I show you how to transition from a full plank, stacking your feet and lifting your hips to maintain a strong, straight line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a291916-8fb4-44dc-8b45-601a10223b40) - [Video: **Urdhva Mukha Pasasana (Thread the Needle Pose):** This pose provides a gentle twist and a deep release for tension in the shoulders, neck, and upper back. I guide you through the movement, ensuring your hips remain stable over your knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e572ee8-c6ae-4d70-bbe7-07fc07a0cfd5) - [Video: **Chaturanga Dandasana (Four-Limbed Staff Pose):** A challenging but essential pose for building upper body strength. I explain the alignment of keeping your elbows tucked in close to your body as you lower down from plank.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8046e8-240b-4d81-a539-ce44acd9fa37) - [Video: **Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose):** This pose deeply stretches the hamstrings while you are comfortably on your back. I show how to use your fingers to hold the big toe and explain that bending the knee is perfectly fine for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86074c53-1169-4f90-b722-4b974e4565b1) - [Video: **Ardha Uttanasana (Standing Half Forward Fold):** A great alternative if a full forward fold is too intense. I focus on maintaining a long, straight spine to stretch the hamstrings and strengthen the back, rather than rounding down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e12e4210-59b0-4491-853b-08418061aead) - [Video: **Purvottanasana (Upward Plank Pose):** This pose is a great shoulder opener and back strengthener. I demonstrate both the full version with straight legs and a beginner-friendly modification with bent knees to help you build strength gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95d3551-7d82-481b-9541-ba801241c24a) - [Video: **Dandayamana Bharmanasana (Balancing Table/Bird-Dog Pose):** This pose is excellent for improving balance and stabilizing the core, and it's very safe for those with back pain. I explain how to extend the opposite arm and leg while keeping the torso steady.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ab8dab1-6815-4447-b2ba-67aaff1d9f8a) - [Video: **Ardha Kati Chakrasana (Half Waist Wheel Pose):** A simple standing side bend that stretches the waist and stimulates internal organs. I guide you to lift one arm up and bend to the side, opening the chest towards the ceiling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed2a7de3-2e03-46c6-b23f-0eb430c9f2df) - [Video: **Matsyasana (Fish Pose):** A wonderful counter-pose for shoulder stands that opens the chest and throat. I show you how to use your arms to lift your chest and place the crown of your head on the floor, creating a beautiful arch in the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74703270-fd4a-4b28-b287-7c78907ea439) - [Video: **Pincha Mayurasana (Dolphin Pose):** Not to be confused with the full forearm stand, this is an amazing hamstring stretch. I show you how to walk your feet in from a forearm plank, lifting your hips high and pressing your chest back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01129f0-ba00-422f-9b37-569bd2dc98f9) - [Video: **Simhasana (Lion Pose):** This is a fun and powerful pose for releasing facial tension and strengthening the throat. I guide you through the posture and the signature "lion's breath" exhalation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5866d9a7-f1fe-4241-b202-9deb5f333cc0) - [Video: **Supta Baddha Konasana (Reclining Bound Angle Pose):** A deeply restorative pose that opens the hips and inner thighs. I show you how to lie back from a seated butterfly position, allowing gravity to gently deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69822c38-072e-4a13-8c34-d8ce68477a9b) - [Video: **Shalabhasana (Locust Pose):** This back-bending pose strengthens the entire back of the body. I explain how to lift your chest, arms, and legs simultaneously, keeping the knees straight to engage the glutes and back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39aeb476-fa07-4de9-8427-c165eadc4d8e) - [Video: **Anantasana (Side-Reclining Leg Lift):** This pose challenges your balance while stretching your hamstrings. I show you how to lie on your side, support your head, and lift one leg up towards the ceiling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f067c8af-0552-4a0e-9849-0000dfb2804d) - [Video: **Tadasana Paschima Namaskara (Mountain Pose with Reverse Prayer Hands):** This variation of mountain pose is a deep stretch for the shoulders, chest, and wrists. I guide you on how to bring the palms together behind your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f487b6e6-f463-49b1-a303-df29d722d273) - [Video: **Viparita Karani (Legs-Up-the-Wall Pose variation):** This is a gentle inversion that is very relaxing. I demonstrate a simple version without a wall, using your hands to support your hips as you lift your legs, promoting blood flow to the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a0acc30-e813-43ee-86f7-9ef56731884d) - [Video: **Ardha Dhanurasana (Half Bow Pose):** A great preparation for the full Bow Pose. I show you how to practice by lifting just one leg at a time, which helps build back strength and shoulder flexibility more gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274c4b64-6bf1-4829-8b2a-d639eecc718a) - [Video: **Parighasana (Gate Pose):** This kneeling side stretch opens the entire side of the body, from the hip to the armpit. I explain the setup, extending one leg to the side and bending laterally over it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1291e5fe-ae05-490d-a8be-26402a187674) - [Video: **Utthita Parsvakonasana (Extended Side Angle Pose):** This video provides another look at this powerful standing pose, emphasizing the stretch along the side body and the strength required in the legs. I also mention important contraindications like high blood pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c2c1ac5-c4a3-4cdf-b798-281db6076262) ### [Breathing for Calm (Pranayama)](https://mytribe.in/yoga_for_cure/yoga-for-beginners/breathing-for-calm-pranayama) - [Video: **How to Practice Kapalbhati (Skull Shining Breath):** Kapalbhati is an energizing breathing technique. I explain the mechanics of the forceful exhalation and passive inhalation, and show variations in speed for beginners and more experienced practitioners. I also cover who should avoid this practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1305a962-a2b2-4fa8-95b3-2f7e96631603) - [Video: **The Difference Between Anulom Vilom and Nadi Shuddhi:** Are these two pranayamas the same? I clarify the key difference: Nadi Shuddhi includes breath retention (kumbhaka) between the inhale and exhale, making it a more advanced practice than the continuous flow of Anulom Vilom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82b966c3-9d6a-4b29-a24d-c6d940a4f287) ### [Drills for Strength & Flexibility](https://mytribe.in/yoga_for_cure/yoga-for-beginners/drills-for-strength-flexibility) - [Video: **"Mountain Walking" Drill for Hamstring Flexibility:** Tight hamstrings are a common challenge. I call this drill "mountain walking" where you walk your feet from Parvatasana (Mountain Pose) to your hands and back. Practicing this daily can massively improve your hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf2a078-8c89-48ec-b6f9-aa796bb37807) ### [Yoga Fundamentals & Tips](https://mytribe.in/yoga_for_cure/yoga-for-beginners/yoga-fundamentals-tips) - [Video: **Why You Should Practice Yoga on an Empty Stomach:** One of the most common questions I get is about eating before yoga. I explain why practicing on an empty stomach is recommended for better digestion, energy, and comfort, especially in twisting and inverted postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82fce0cf-4516-4314-bca1-42da553e6fbd) - [Video: **Welcome to My Practice:** A brief introduction to my teaching philosophy and what you can expect from my yoga sessions. My goal is to make yoga accessible and beneficial for everyone, focusing on cure and well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a47ffac3-a336-44dd-aae0-6557bae3d0ef) ## 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 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) - [Intermediate & Group Yoga](https://mytribe.in/yoga_for_cure/intermediate-group-yoga) · ₹200-500 per group session (estimate) ## Experts similar to Yoga for Cure on mytribe - [Beginner Yoga Series by Gowri](https://mytribe.in/mudra_rooftopyogastudio/beginner-yoga-series) · ₹1,500-3,500 per month (estimate) · Malleshwaram - [Alignment-Based Hatha Yoga by Harsha Nagaraj](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga) · ₹400-900 per group class (estimate) · Harsha Yoga - [Yoga Therapy for Health Conditions by Nirmala Yoga](https://mytribe.in/nirmalayog/yoga-therapy-for-health-conditions) · ₹900-2,000 per session (estimate) · Nirmala Yoga - [Yoga Classes by Shashi Vivarta Yoga](https://mytribe.in/vivarta_yoga/yoga-classes) · ₹200-500 per session (estimate) · Gold's Gym Basavanagudi - [Online Yoga Classes by Preeti Kalia](https://mytribe.in/yogbela/online-yoga-classes) · ₹1,200-3,000 per month (estimate) - [Yoga for Fitness and Flexibility by Sanjana](https://mytribe.in/yoga.sanj/yoga-for-fitness-and-flexibility) · ₹350-900 per session (estimate) · Bengaluru - [Yoga & Fitness Instruction by YogaByShi](https://mytribe.in/deepanshi.yogabyshi/yoga-fitness-instruction) · ₹250-2,000 per session (estimate) · Bengaluru - [Yoga Instruction by Pavna](https://mytribe.in/artsymanifestor/yoga-instruction) · ₹200-1,000 per session (estimate) · Bengaluru - [Personal & Group Yoga Classes by Bhavini](https://mytribe.in/bhaviniyogi/personal-group-yoga-classes) · ₹250-1,500 per session (estimate) · Bengaluru - [Yoga Instruction by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/yoga-instruction) · ₹350-800 per session (estimate) · Cult Koramangala 80ft Rd - Best Fitness Center in Koramangala, Bangalore - [Group Yoga Classes (Online & In-Person) by Parul Jain](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person) · ₹200-700 per session per person (estimate) · Svatma by Parul - [Holistic Yoga Classes (Online & In-Person) by Neelam Kumari](https://mytribe.in/n331amkri/holistic-yoga-classes-online-in-person) · ₹250-1,500 per session (estimate) · Chakra Project ## Book To book Yoga for Cure, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20for%20Beginners%20by%20Yoga%20for%20Cure.)