Guided Yoga Sessions for Beginners
Follow along with these 10-minute routines designed to help you start your practice at home. Each video breaks down foundational poses and breathing techniques, one step at a time.
**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.
**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.
**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.
**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.
**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.
**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.
**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.
**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.
**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.
**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.
About Guided Yoga Sessions
These sessions are structured to fit into a busy 10-minute window, so you don't need a massive time block to build a consistent habit. I focus heavily on spinal alignment in every video, because when your spine is straight and your breathing is steady, you prevent strain and get the most out of every movement, no matter your flexibility level.
My goal with these sessions is to remove the hesitation that often comes with starting yoga. You will notice that I don't prioritize ‘perfect’ asanas; instead, I prioritize safety and feeling.
What to expect in these flows:
- Alignment-First Approach: You will hear me remind you to keep your spine straight—nimma bennannu straight aagi itkolli. Good alignment is the foundation, whether we are working on hip mobility or core strength.
- Beginner-Friendly Modifications: If you find it hard to touch your toes or balance, we use support. You will see me demonstrate how to use walls or cushions so that you can practice without feeling like you are pushing past your body's limits.
- Bilingual Guidance: I intersperse instructions in Kannada and English to ensure the guidance feels accessible and intuitive.
How to use these sessions: Treat these videos as a library. If you are feeling stiff from sitting at a desk, use the Day 3 back-focus flow. If you feel lethargic, try the dynamic flows. Please watch the contraindications I mention for each pose—especially if you have high blood pressure or recent injuries. Yoga is a journey, not a race. Start with the warm-ups, listen to your body, and always finish with Shavasana to let your nervous system reset.
Yoga for Cure
I'm Neha. My philosophy is simple: start where you are, using whatever you have. I don't care about perfect asanas; I care about you building a consistent habit that makes your body feel a little lighter every day.
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