---
title: "Yoga for Flexibility: Relieve Muscle Stiffness & Move Freely - mytribe"
description: "Feeling stiff? Start your yoga for flexibility journey today. Our guided stretching exercises help relieve muscle stiffness and improve your range of motion. Perfect for beginners looking for a full body stretch. Hire an expert on Tribe and feel the difference!"
canonical: https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility
last_updated: 2025-09-06
---

# Yoga for Flexibility & Mobility in Bengaluru

By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · We guide you through safe, step-by-step yoga routines to help you loosen up, improve flexibility, and move better, especially if you sit a lot or feel stiff.

## Locations

Available online via video call

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 Mobility Class

One 60-minute live online session focused on immediate joint mobilization, deep stretching, and alignment cues using household props.

Typically ₹300-500 per session (estimate)

#### Session Logistics
* **Duration:** 60 minutes of live interactive instruction.
* **Format:** Virtual group class via Zoom or Google Meet.
* **Language:** Clear English instruction with occasional Kannada explanations.

#### Core Practice Sequence
* **Warm-up:** 10 minutes of joint rotations (wrist, neck, shoulder) and spinal activation.
* **Deep Stretching:** 30 minutes focusing on hips, hamstrings, or spinal twists.
* **Dynamic Drills:** Repetitive flows to build heat before static holding.
* **Relaxation:** Guided Shavasana or Makarasana for muscle recovery.

#### Instruction Quality
* **Cues:** Alignment-heavy verbal instruction to ensure safety.
* **Prop Usage:** Guidance on using blocks, cushions, or belts/towels to modify poses.

### Monthly Flexibility & Flow Batch

Subscription for 12 structured group sessions per month (3x weekly) targeting progressive range of motion, posture correction, and vinyasa flow.

Typically ₹2,000-2,800 per month (estimate)

#### Schedule & Access
* **Frequency:** 3 live sessions per week (12 total per month).
* **Time Slots:** Morning or Evening batch options.
* **Batch Size:** Moderate group size allowing for general monitoring.

#### Curriculum Structure
* **Weeks 1 and 2:** Foundation focus on loosening major joints and correct alignment.
* **Weeks 3 and 4:** Progression to intermediate holds (30 to 60 seconds) and complex movements.
* **Flow Integration:** Vinyasa transitions to build mobility in motion.

#### Value Adds
* **Holistic Guidance:** Basic lifestyle and posture tips included during sessions.
* **Support:** Bilingual explanations available for complex movements.

### 1-on-1 Private Mobility Program

Premium package of 12 private sessions with fully customized sequences, real-time form correction, and tailored diet charts for specific flexibility goals.

Typically ₹11-14K per package (estimate)

#### Personalized Attention
* **Format:** 1-on-1 private video calls for high-touch interaction.
* **Custom Sequencing:** Routines designed specifically for body type, limitations, or injury management.
* **Real-Time Correction:** Constant form monitoring to isolate target muscles safely.

#### Comprehensive Wellness
* **Diet & Lifestyle:** Includes a tailored diet chart and sleep/hydration modifications.
* **Goal Tracking:** Progression tracking from Day 1 to Day 30.

#### Advanced Tools
* **Prop Mastery:** Detailed instruction on using household items to safely achieve advanced poses.
* **Consultation:** Dedicated time to discuss pain points and contraindications.

## About Yoga for Flexibility & Mobility

### Why I Do This

Yoga isn’t about showing off tough poses. For me, it’s all about feeling good in your body and mind. I guide you through movements that help you loosen up, move easier, and just feel lighter. No rush, no pressure—just real, practical changes.

### Who Will Benefit

- If your job keeps you sitting and you feel tight in your back, hips, or shoulders, you’ll find relief here.
- New to yoga? Don’t stress. We start slow, keeping it simple and safe.
- Want to improve posture or get rid of that daily stiffness? This is for you.

### What We Focus On

- Spinal health is a biggie. You’ll hear me say, “nimma bennannu straight aagi itkolli” (keep your back straight) a lot. Gentle twists and bends keep your spine happy. 
- We spend time opening up the hips—great if you sit a lot or feel stress in your lower body. 
- Stretches for hamstrings and full-body moves, like Adho Mukha Svanasana, help with overall flexibility and mobility.

### Safety Comes First

I always check in on injuries or conditions like high blood pressure. Every pose can be adjusted or skipped if it doesn’t suit your body today. My step-by-step approach keeps things clear, and I mix English, Kannada, and Sanskrit so everyone gets it.

If you’re looking for gentle yoga for beginners or want to improve posture with yoga, I focus on practical, real results that fit your life.

## Highlights

Browse through Yoga for Cure's best work.

### [Featured](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/featured)

- [Video: This 10-minute routine is a perfect example of how I structure my classes. We move through a complete sequence covering neck, shoulders, spine, and hamstrings, including poses like Marjaryasana (Cat-Cow), Bhujangasana (Cobra Pose), and Setu Bandhasan (Bridge Pose). It's a full-body yoga practice designed to fit into a busy day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ad24183-75a0-4683-9eac-d3e779edada6)
- [Video: I will guide you through the foundational Surya Namaskar (Sun Salutation) with clear, step-by-step instructions. This sequence is excellent for warming up the body, improving circulation, and building a connection between breath and movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8668b950-f973-4e5f-8c84-e0c97d091907)
- [Video: Spinal health is a core focus of my practice. This session from my flexibility series is dedicated to spine mobility, using gentle movements to warm up and deeper stretches to release tension, which is ideal for anyone with a desk job or back stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9537b2bc-e4cf-4faa-a927-ff769bb69fa4)
- [Video: If you feel tightness from sitting for long hours, this hip and inner thigh focused routine will provide immense relief. I guide you through poses like Utthan Pristhasana (Lizard Pose) and Malasana (Garland Pose) to safely open up the hip joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9e8f01-6faa-413c-938a-6974c0cefc0c)
- [Video: This is a targeted stretch for stiff shoulders, a common issue for many. The video demonstrates a simple yet effective movement to release tension and improve shoulder mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4c1eb57-61bb-4766-8e21-0cafe6a12717)
- [Video: My brand is 'Yoga for Cure', and this video shows how I apply yoga to address specific issues like constipation and gastric problems. I demonstrate poses like Dhanurasana (Bow Pose) and explain how they stimulate internal organs to improve gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872e7096-ec7e-43df-ae47-277e4de3c7e5)
- [Video: As a proud Kannadiga, I love sharing yoga in my local language. Here, I teach Ustrasana (Camel Pose), an intermediate backbend, explaining the alignment and benefits in Kannada. This shows my ability to teach at different levels while staying connected to my roots.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcf10cd8-75c6-4d05-9a26-d1ff36e701de)
- [Video: Natarajasana (Dancer's Pose) is a beautiful expression of balance, flexibility, and strength. This shows the kind of graceful and advanced postures we can work towards together in our yoga journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/713f5d35-60f6-4ef8-ab26-bb2dec8c5be3)

### [Daily Flexibility Routines](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/daily-flexibility-routines)

- [Video: Day 1 of my 10-day yoga series. This session is a gentle introduction with foundational warm-ups for the neck, shoulders, and wrists, followed by Marjaryasana and Bitilasana (Cat-Cow) to mobilize the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40965340-4cfa-434c-aa04-ec33c64936aa)
- [Video: Day 2 of the series focuses on side body stretches and hamstring warm-ups. I guide you through Trikonasana (Triangle Pose) and other movements to create space and length in the torso and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8da4b1c7-cbf9-4df6-a5e7-48a6a3cb2433)
- [Video: On Day 3, we focus on spinal strength and flexibility. This routine includes Vyaghrasana (Tiger Pose) and a flow through Ashtanga Namaskar to Bhujangasana (Cobra Pose) to warm up and strengthen the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b478a54e-df88-42f1-9d00-70e38b1105b7)
- [Video: Day 4 is all about the spine and calves. I demonstrate calf stretches and movements like Vyaghrasana (Tiger Pose) to improve mobility in the lower body and release tension from the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4258b7c-0913-4adf-a550-67f2beb40ede)
- [Video: Day 5 focuses on opening the hip joints. We practice Baddha Konasana (Butterfly Pose) and Chakki Chalanasana (Grinding Pose), which are excellent for improving hip flexibility and are also beneficial for PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27526e86-77dc-48af-b621-f0ae0c1ea5d1)
- [Video: Day 6 is dedicated to building core strength, which is essential for a stable yoga practice. This session includes Naukachalan (Boat Pose movement) and seated twists to engage and strengthen your abdominal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59c1a492-7f21-4a2c-baed-85090e496674)
- [Video: Day 7 focuses on spinal mobility using Parvatasana (Mountain Pose). I guide you through wrist warm-ups and dynamic movements in and out of Parvatasana to stretch the entire back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85baf0d5-fb31-46d0-b97d-3947e275945b)
- [Video: Get ready to feel the burn in your thighs on Day 8. This session is designed to build lower body strength with poses like Virabhadrasana II (Warrior II) and its variations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3bbb045-06c3-44ef-9b05-1b5314797c59)
- [Video: Day 10 is a culmination of our series, focusing on hamstring flexibility. I guide you through "mountain walks" and a flow that includes Malasana (Garland Pose) and a deep hamstring stretch in a pigeon pose variation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee5cf2f-0d0e-4209-8799-f12dadfbf652)
- [Video: This is Day 1 of another flexibility series, focusing on foundational movements. We practice gentle twists, spinal circles, and Cat-Cow to warm up the body and prepare for a deeper practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b76ae3c6-49c6-4062-984d-12f06ccadbf8)
- [Video: Day 2 of the flexibility series works on the back and hamstrings. The routine includes side bends, forward folds, and a lunge sequence to build strength and flexibility in the lower body and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b359f2b8-95bb-4f5f-94d7-133144ab534e)
- [Video: Day 3 of the flexibility series focuses on the back. I guide you through side stretches, spinal twists, and a dynamic flow including Parvatasana (Mountain Pose) and Dhanurasana (Bow Pose) to mobilize and strengthen the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54cf6435-dfba-4747-b401-ea7fa8e8e1b1)
- [Video: Day 4 of the flexibility series targets the hips and spine. We practice wide-legged forward folds, Malasana (Garland Pose), and Ardha Ustrasana (Half Camel Pose) to open the hips and create space in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc5a8b44-7495-4f71-9495-999c3b480b77)
- [Video: Day 5 of the flexibility series is a comprehensive routine for hip and back flexibility. It includes calf stretches, a lunge sequence (Ashwa Sanchalanasana), and Kapotasana (Pigeon Pose) to deeply stretch the hip flexors and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/507d088d-99a2-42a9-a8c9-e9c033f29354)
- [Video: Day 7 of the flexibility series is a dynamic flow for the hips and hamstrings. We move through side lunges, Malasana (Garland Pose) with twists, and a gentle backbend to release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc0a2eee-255c-42cc-ad5b-63ab61ed1df5)
- [Video: Day 8 of the flexibility series focuses on the hip joint and inner thighs. This session includes wrist warm-ups, Cat-Cow flows, and a deep dive into Utthan Pristhasana (Lizard Pose) to open the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9e8f01-6faa-413c-938a-6974c0cefc0c)
- [Video: Day 9 of the flexibility series is dedicated to the spine. We start with gentle warm-ups and progress to dynamic movements like Shalabhasana (Locust Pose) variations to strengthen and stretch the entire back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9537b2bc-e4cf-4faa-a927-ff769bb69fa4)
- [Video: Day 10 of the flexibility series is all about the hamstrings. I guide you through a series of dynamic and static stretches, including variations of side lunges and Utthan Pristhasana (Lizard Pose), to improve hamstring length.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8079cf14-49e3-4cfa-ab04-b8a97af15888)

### [Yoga for a Healthy Spine](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-for-a-healthy-spine)

- [Video: Marjaryasana (Cat Pose) is a fundamental movement for spinal health. In this video, I explain the proper alignment to round the spine, which helps release tension and is a great preparatory pose for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27067e9-fcb7-4b07-a83c-58b423b96f19)
- [Video: For those with a stiff back, Ardha Bhujangasana (Baby Cobra Pose) is a safe and effective starting point. I demonstrate how to lift the chest while keeping the elbows bent, strengthening the upper back without strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3d77e0c-2aac-4d6d-bc48-cc547107ac21)
- [Video: Hastottanasana (Raised Arms Pose) is a standing backbend that opens the shoulders and upper back. I show you how to lengthen the spine first and then gently arch back, creating space between the vertebrae.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb89040-fa98-4407-afc5-d889d1b08ed9)
- [Video: Dhanurasana (Bow Pose) is a complete backbend that stretches the entire front of the body while strengthening the back muscles. I guide you on how to safely enter the pose and bring the legs together for a deeper stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34522e1b-b760-4da3-820f-de90f918f7a6)
- [Video: Ardha Dhanurasana (Half Bow Pose) is a great variation for beginners who are working towards the full pose. I demonstrate how to practice with one leg, which helps build strength and flexibility gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274c4b64-6bf1-4829-8b2a-d639eecc718a)
- [Video: Eka Pada Setu Bandhasana (One-Legged Bridge Pose) adds a challenge to the classic bridge pose. Lifting one leg strengthens the glutes and supporting leg while continuing to open the chest and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa2fb97d-c666-4211-85aa-a51926598ca9)
- [Video: Purvottanasana (Upward Plank Pose) is excellent for strengthening the entire back of the body, including the back, glutes, and hamstrings, while also opening the chest and shoulders. I also show a beginner-friendly modification with bent knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95d3551-7d82-481b-9541-ba801241c24a)
- [Video: Ustrasana (Camel Pose) is an intermediate backbend that deeply stretches the front of the body and improves spinal flexibility. I provide clear instructions on how to enter and exit the pose safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4729acc-ef8b-4b07-bc77-55caa5547db1)
- [Video: Chakrasana (Wheel Pose) is an advanced backbend that requires both spinal flexibility and shoulder strength. I break down the steps to lift into the pose, emphasizing proper hand placement and looking towards the floor for stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03ca851f-52f6-4814-b89d-c0fdf94496a3)
- [Video: Chamatkarasana (Wild Thing Pose) is a beautiful and dynamic pose that combines a backbend with an arm balance. It opens the heart and builds strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e361351-59e6-49cf-87e7-d643d6b9c589)
- [Video: Matsyasana (Fish Pose) is a restorative backbend that opens the chest and throat. I show how to use your arms to lift the chest and place the crown of the head on the floor, making it a great counter-pose for shoulder stands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74703270-fd4a-4b28-b287-7c78907ea439)
- [Video: Shalabhasana (Locust Pose) is a powerful back-strengthening asana. I demonstrate how to lift the chest, arms, and legs off the floor, engaging the entire posterior chain to build a strong and stable spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39aeb476-fa07-4de9-8427-c165eadc4d8e)
- [Video: This is a simple and effective backbend flow designed to activate your entire spine. It's a great sequence to incorporate into your morning routine to wake up the body and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df1174f3-0f66-4cba-ac84-3d988091f19a)
- [Video: This fun video shows the transformation you can feel after a yoga class. We start with a stiff Parvatasana (Mountain Pose) walk-in and leave with an open, flexible Chakrasana (Wheel Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38d01b57-e889-4686-b247-1e809113f1c8)

### [Unlock Your Hips & Hamstrings](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/unlock-your-hips-hamstrings)

- [Video: I call this "Mountain Walking," and it's my favorite drill for improving hamstring flexibility. By walking your feet towards your hands from Parvatasana (Mountain Pose), you create a dynamic stretch that yields great results over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf2a078-8c89-48ec-b6f9-aa796bb37807)
- [Video: Paschimottanasana (Seated Forward Fold) is a classic hamstring stretch. I demonstrate how to practice with correct alignment, keeping the spine straight to deepen the stretch in the hamstrings rather than just rounding the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b2abf2-35b4-4e7c-a3b8-c6013dc1ee3f)
- [Video: Ardha Uttanasana (Standing Half Forward Fold) is a great way to lengthen the hamstrings and spine. I show how to maintain a flat back, which is key to getting the most benefit from this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e12e4210-59b0-4491-853b-08418061aead)
- [Video: This tutorial clarifies the subtle but important differences between three standing forward folds: Uttanasana, Padangusthasana (holding the big toes), and Padahastasana (hands under feet), each offering a progressively deeper hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a3fbac7-0202-4fba-b023-32d1d6bd1d97)
- [Video: Prasarita Padottanasana (Wide-Legged Forward Fold) stretches the hamstrings and inner thighs. I guide you through the full expression of the pose, from holding the toes to bending the elbows for a deeper fold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd40d95-033b-4b74-9fa9-e25e8395c746)
- [Video: Parsvottanasana (Pyramid Pose) is an intense side stretch that targets the hamstrings of the front leg. I demonstrate the pose with the traditional hand position (reverse prayer) for an added shoulder-opening benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b69b5c00-d04a-4415-bf39-05313173d44f)
- [Video: Ardha Hanumanasana (Half Splits) is a key preparatory pose for the full front split. I explain the alignment of keeping the back knee under the hip to isolate and effectively stretch the hamstring of the front leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c17f6a6a-e796-4d62-96c8-9051c06fcf15)
- [Video: Hanumanasana (Monkey Pose or Front Splits) is an advanced posture that represents a full opening of the hamstrings and hip flexors. I show you how to safely slide into the pose using the floor for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adf316f2-c373-4139-842b-ec7228700970)
- [Video: Kapotasana (Pigeon Pose) is one of the best asanas for opening the hips. This beginner-friendly version focuses on keeping the hips square and spine lifted to get a deep stretch in the outer hip and glute.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cee53113-9f19-4f2f-8883-b0c92b2b26d7)
- [Video: In this Kannada tutorial, I teach Kapotasana (Pigeon Pose), explaining how to adjust the distance between the knees to control the intensity of the hip stretch. This is a foundational pose for anyone wanting to do front splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a)
- [Video: Utthan Pristhasana (Lizard Pose) is a deep hip opener for the hip flexors and inner thighs. I show how to practice both the gentle version with the back knee down and the more challenging version with the knee lifted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ecee9e-8e20-4947-9245-6225a8f9ad5b)
- [Video: This video clarifies the difference between Ashwa Sanchalanasana (Equestrian Pose) and Utthan Pristhasana (Lizard Pose). Understanding the foot placement is key to targeting different areas of the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe2364e-864f-4748-b9db-f969f3a90d50)
- [Video: Suchirandrasana (Eye of the Needle Pose) is a fantastic stretch for the glutes and piriformis muscle, often done after running or leg workouts. I show how to pull 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: Ananda Balasana (Happy Baby Pose) is a gentle yet effective hip opener. I guide you on how to hold the toes and press the knees towards the floor, which also provides a nice release for the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e20796a-066f-4b39-be5c-c5d23cfaa9d6)
- [Video: Supta Baddha Konasana (Reclining Bound Angle Pose) is a restorative hip opener. It allows you to relax into the stretch, using gravity to gently open the inner thighs and groin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69822c38-072e-4a13-8c34-d8ce68477a9b)
- [Video: This video shows drills to help you sit comfortably in Sukhasana (Easy Pose). We practice Baddha Konasana (Butterfly) and Shishupalasana (Rock-a-Bye Baby) to improve the hip flexibility needed for comfortable seated postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22c652da-5cc9-4721-90ea-376a98e206d0)
- [Video: Skandasana (Side Lunge) is a dynamic hip opener often found in vinyasa flows and Chandra Namaskar (Moon Salutation). I demonstrate how to sink the hips low while keeping the other leg straight to stretch the inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2fa684-d4d3-4c18-a013-a588d374fe72)
- [Video: Gomukhasana (Cow Face Pose) provides a deep stretch for the outer hips and glutes. I explain the alignment of stacking the knees and also show the corresponding arm bind for a full-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc82bdd9-4fc6-4348-92b1-3b00d5172002)
- [Video: Anantasana (Side-Reclining Leg Lift) is a unique pose that challenges your balance while stretching your hamstrings. I show how to lie on your side and extend the leg up towards the ceiling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f067c8af-0552-4a0e-9849-0000dfb2804d)
- [Video: Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) allows you to isolate and stretch the hamstring without the challenge of balancing. I show how to keep the opposite leg grounded for a stable and deep stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86074c53-1169-4f90-b722-4b974e4565b1)
- [Video: This is a dedicated yoga flow designed to improve mobility and flexibility in your hip joints. It combines several hip-opening movements into a smooth sequence that you can add to your regular practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2026a4f-d22b-4244-8c9c-9bbb7a479884)

### [Master the Asanas: Pose Tutorials](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/master-the-asanas-pose-tutorials)

- [Video: Adho Mukha Svanasana (Downward-Facing Dog) is a cornerstone of yoga. I break down the alignment, explaining the hand and foot placement to achieve that straight line from your wrists to your hips for a full-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c482a40-0aaa-4006-b4d1-886320c41f12)
- [Video: Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog) builds on the foundation of Downward Dog. It strengthens the arms and core while opening the hips, and serves as a great inversion for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0eb94723-bc70-4f93-a0f5-ced94b542f6c)
- [Video: Parivrtta Adho Mukha Svanasana (Revolved Downward-Facing Dog) adds a deep spinal twist to the classic pose. This intermediate variation challenges your balance and provides a great stretch for the shoulders and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddaccb7e-8aba-4e74-9c11-c518110f67eb)
- [Video: Pinchamayurasana (Dolphin Pose) is an excellent preparation for forearm stands and a deep hamstring stretch. I guide you through walking the feet in to intensify the stretch and build shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01129f0-ba00-422f-9b37-569bd2dc98f9)
- [Video: Dandayamana Bharmanasana (Bird-Dog Pose) is a beginner-friendly balancing pose that stabilizes the core and spine. I explain how to extend the opposite arm and leg while keeping the core engaged to prevent arching the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ab8dab1-6815-4447-b2ba-67aaff1d9f8a)
- [Video: Ardha Kati Chakrasana (Half Wheel Pose) is a simple standing side bend. This tutorial focuses on lifting the arm up first to create length before bending to the side, ensuring a deep stretch along the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed2a7de3-2e03-46c6-b23f-0eb430c9f2df)
- [Video: Tiryaka Tadasana (Swaying Palm Tree Pose) is another standing side bend that improves spinal flexibility and balance. I emphasize keeping the hands interlocked and arms straight to get the full benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6fab2ea-0b8d-4879-b47a-0cc07a0ee5c5)
- [Video: Parighasana (Gate Pose) is a kneeling side stretch that opens the side body and stretches the inner thigh of the extended leg. I also provide a modification using a knee pad for those with sensitive knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1291e5fe-ae05-490d-a8be-26402a187674)
- [Video: Supta Paschimottanasana is a reclining forward fold that deeply stretches the hamstrings and back. I show how to lift the hips and bring the knees towards the forehead for an intense but supported stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd4e55f4-be42-4028-a61a-335abb78b117)
- [Video: Supta Virasana (Reclining Hero Pose) is an intense stretch for the quadriceps and ankles. I demonstrate the progression from Vajrasana to Virasana and then safely reclining back onto the elbows or the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9e305e4-99e9-446b-8b83-fd4657d54190)
- [Video: Supta Garudasana (Reclining Eagle Pose) takes the classic balancing pose to the floor. This allows you to focus on the deep stretch in the hips and shoulders without the challenge of balancing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96892642-73b0-4c2d-bb26-bf8b33810e5a)
- [Video: Supta Matsyendrasana (Supine Spinal Twist) is a restorative twist that releases tension in the spine. I explain the importance of keeping the opposite shoulder grounded to get the most out of the twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fea57683-21ab-4900-9d9f-1b7f5e6285f8)
- [Video: Adhomukha Virasana (Downward-Facing Hero Pose) is a variation of child's pose done from Virasana (Hero Pose). This provides a deep stretch for the thighs and ankles while also stretching the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45acd05a-ed65-4d22-adc9-aa0f5150ac1b)
- [Video: Uttana Shishuasana (Extended Puppy Pose) is a wonderful stretch for the shoulders and upper spine. I explain the key alignment of keeping the hips stacked over the knees to deepen the stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/193b6d35-6794-460e-97fa-c549ae005373)
- [Video: Urdhva Mukha Pasasana (Thread the Needle Pose) is a gentle twist that releases tension in the shoulders, chest, and upper back. I guide you through the movement to safely twist and rest on your shoulder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e572ee8-c6ae-4d70-bbe7-07fc07a0cfd5)
- [Video: Tadasana Paschima Namaskara (Mountain Pose with Reverse Prayer Hands) is an excellent shoulder and chest opener. I show you how to bring the palms together behind the back to improve wrist and shoulder flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f487b6e6-f463-49b1-a303-df29d722d273)

### [Standing Poses for Strength & Balance](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/standing-poses-for-strength-balance)

- [Video: Virabhadrasana I (Warrior I) is a powerful standing pose that strengthens the legs and opens the hips and chest. I guide you through the correct foot alignment and how to keep the spine straight as you lift your arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb60089-e878-4e8e-a1ad-a4b3b0dfc075)
- [Video: Virabhadrasana II (Warrior II) builds strength and stamina in the legs and opens the hips. This tutorial focuses on keeping the front knee aligned over the ankle and the torso centered between the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29de1ed4-1af1-4196-9ce6-6087f1837c7d)
- [Video: Virabhadrasana III (Warrior III) is a challenging balancing pose that strengthens the entire standing leg and core. I offer a beginner-friendly approach by bending the knee initially to find balance before straightening the leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da55c584-888d-4baf-b544-e0c93db7a6e1)
- [Video: Viparita Virabhadrasana (Reverse Warrior) is a graceful side bend that flows from Warrior II. It stretches the side body while maintaining the strength and stability of the lunge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1568338-ed1a-4e8b-8b59-0e548317fad1)
- [Video: Utthita Parsvakonasana (Extended Side Angle Pose) is a deep side-angle stretch that strengthens the legs and stretches the entire side of the body. I demonstrate how to create 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: This is another detailed tutorial on Utthita Parsvakonasana (Extended Side Angle Pose). I emphasize keeping the chest open and using the core to support the pose, rather than collapsing onto the front thigh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c2c1ac5-c4a3-4cdf-b798-281db6076262)
- [Video: Parivrtta Parsvakonasana (Revolved Side Angle Pose) is an intermediate twisting lunge that challenges your balance and detoxifies the body. I show how to bring the palms together at the heart center to deepen the twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/110ec34e-538c-4c5a-b1a3-b6b5b85024c5)
- [Video: Parivrtta Trikonasana (Revolved Triangle Pose) is a deep standing twist that improves balance and digestion. This pose requires open hamstrings and a flexible spine, and I guide you through the alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80edf8bb-b2f1-459a-b42f-b25e0b675a32)
- [Video: Parivrtta Utthita Ashwa Sanchalanasana (Revolved High Lunge) is a powerful twisting lunge that builds leg strength and spinal mobility. I show how to keep the back leg active and extend the arms for a full expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1399935d-1c32-48cc-8a37-9363fbdde2de)
- [Video: Garudasana (Eagle Pose) is a unique balancing pose that improves focus and stretches the shoulders and hips. I share a tip to bend the standing leg as if sitting in a chair to create space for the leg wrap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa63045-a9f9-4318-9584-8ae54de6b2b4)
- [Video: Eka Pada Angushthasana (Extended Hand-to-Big-Toe Pose) is a classic balancing pose that tests your hamstring flexibility and focus. I demonstrate how to hold the big toe and extend the leg forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42a46ea4-c792-4252-a3a1-a2799dfcd753)
- [Video: Utthita Parsva Sahita is the variation of Extended Hand-to-Big-Toe Pose where the leg is extended to the side. This further challenges your balance and opens the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7bbe33f-5f26-4eb3-b0ef-7c73e0311dfd)
- [Video: Ubhaya Padangusthasana (Both Big Toe Pose) is a seated balancing pose that strengthens the core and stretches the hamstrings. It's a variation of Naukasana (Boat Pose) that requires significant balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d16e4d96-88c7-4bc4-ab9f-261ee6c97076)

### [Yoga for Common Ailments](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-for-common-ailments)

- [Video: Pavanmuktasana (Wind-Relieving Pose) is excellent for digestive health. As the name suggests, it helps release trapped gas and massages the abdominal organs, providing relief from bloating and indigestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6754e87-3235-43d1-a7d2-dfe8ca645573)
- [Video: This video offers four simple asanas to help manage asthma symptoms. Poses like Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose) open the chest and improve lung capacity, promoting easier breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa)
- [Video: This video demonstrates how to practice Parivrtta Utkatasana, a powerful twisting pose. The twisting action massages the abdominal organs, which can aid digestion and help detoxify the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a47ffac3-a336-44dd-aae0-6557bae3d0ef)

### [Yoga in Kannada (ಕನ್ನಡದಲ್ಲಿ ಯೋಗ)](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/yoga-in-kannada)

- [Video: In this Kannada video, I teach Virabhadrasana I (Warrior I). I explain how this pose is particularly beneficial for those who sit or drive for long hours, as it activates the lower body and helps release frozen shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6d78829-bc6b-48e2-9948-84799b62db70)
- [Video: Here, I guide you through Ustrasana (Camel Pose) in Kannada. I explain how to prepare for this intermediate backbend and how to use knee pads for support if you are a beginner or have knee sensitivity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fcf10cd8-75c6-4d05-9a26-d1ff36e701de)
- [Video: This is a tutorial for Kapotasana (Pigeon Pose) in Kannada. I explain how this asana is excellent for stretching the hips and relieving lower back pain, and how it serves as a foundational pose for front splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a)

### [Additional Poses & Flows](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/additional-poses-flows)

- [Video: Start your day right with these three must-do morning stretches. This quick routine is designed to gently wake up your body and activate your muscles for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e245e2f-0eb3-4ff6-96a6-dbbfa5cf0634)
- [Video: A proper warm-up is essential before any workout. This video demonstrates three simple movements, including Utkatasana (Chair Pose) and a Bhujangasana-Parvatasana flow, that serve as a complete body warm-up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/148dc8c4-36bf-48c9-acf4-015c5ee9a038)
- [Video: This is a short, dynamic yoga flow incorporating several standing asanas. It's a great way to build heat and connect with your breath. Can you name the Sanskrit names of the poses in this flow?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2695862-8497-4bf7-b746-bd5ddec52b3e)
- [Video: Here is another simple yoga flow. Follow along and see if you can identify at least five of the asanas I move through. It's a great test of your yoga knowledge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f58c59ee-cc04-4a62-b284-27779fa1bd48)
- [Video: This is a simple flow of a few asanas designed to help you find your balance and stretch your body. It's filmed outdoors to inspire you to practice anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4304c21f-d151-4cd4-a61a-8670286ee9ee)
- [Video: A frequently asked question is what to eat before yoga. The answer is nothing. This video explains 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: Ardha Matsyendrasana (Half Lord of the Fishes Pose) is a classic seated twist that improves spinal flexibility and aids digestion. I provide clear instructions on how to enter the pose and use your arm to deepen the twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb389c8e-dee5-4e0d-a5ea-cb28bb0a41ae)
- [Video: Vakrasana is another accessible seated twist that massages the abdominal organs. I show you how to sit in Dandasana (Staff Pose) and use the opposite elbow to press the knee in for a good spinal rotation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a27b9b5-68c0-401c-bc39-c0bc422d4197)
- [Video: Parivrtta Dandasana (Revolved Staff Pose) is a simple seated twist that improves the range of motion in your lower back. It's a gentle way to stimulate digestion and release spinal tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b49bf11-3a14-4f98-9154-45d2538e1727)
- [Video: Parivrtta Upavistha Konasana (Revolved Seated Angle Pose) is a deep seated twist combined with a wide-legged forward fold. It stretches the hamstrings, opens the hips, and provides a great twist for the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b0ef886-2960-472c-9966-64798c54c361)
- [Video: Eka Pada Ashtanga Namaskar is a variation of the eight-limbed pose that adds a leg lift. This strengthens the core and back while providing a good stretch for the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290a6ea4-c281-4634-8ab0-0a6b125bbcf0)
- [Video: Patita Tarasana (Fallen Triangle) is a beautiful pose that combines a side plank with a leg extension. It builds arm and core strength while opening the chest and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eb54bfb-c03b-43ef-8997-e3c2a63e1bde)
- [Video: Halasana (Plow Pose) is an inversion that deeply stretches the entire spine and shoulders. It also stimulates the thyroid gland and can be very calming for the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72971b34-e5e0-4e22-93ae-e4d7a70e160b)

## 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)
- [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)

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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%20Yoga%20for%20Flexibility%20%26%20Mobility%20by%20Yoga%20for%20Cure.)