--- title: "Guided Yoga Sessions for Beginners | Yoga for Cure with Neha" description: "Practice daily guided yoga sessions with Neha. Follow-along routines for flexibility, back pain, and wellness, with simple instructions for beginners." canonical: https://mytribe.in/yoga_for_cure/yoga-for-beginners/guided-yoga-sessions last_updated: 2025-09-06 --- # Guided Yoga Sessions for Beginners Tribe Verified · Follow-along routines for daily wellness. By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · Classes conducted online · ₹2,000 per month (12 sessions) (estimate) Part of [Yoga for Beginners](https://mytribe.in/yoga_for_cure/yoga-for-beginners). [View full gallery](https://mytribe.in/yoga_for_cure/yoga-for-beginners/gallery) 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. ## Photos and videos - [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) ## 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. ## About 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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