Foundations: Simple Stretches & Beginner Poses
New to the mat? Let's start simple. Whether you are dealing with desk stiffness or just need a gentle way to reconnect with your body, these flows are designed to be accessible and effective for everyone.
The classic Surya Namaskara, or Sun Salutation. This is one of the first sequences I teach beginners. It warms up the entire body and connects breath with movement, setting a great foundation for your practice.
Suffering from a stiff back after long hours at your desk? This short video guides you through a simple and effective sequence of back pain relieving stretches, including Cat-Cow and Child's Pose, to help you loosen up and relax.
A simple front and back stretch to loosen up the spine. I guide you to stretch forward without arching your back, which helps in developing core awareness and protecting your lower back.
This is a demonstration of the Camel Pose (Ustrasana) followed by a relaxing counter-pose. This sequence is excellent for improving back flexibility and relieving stiffness in the shoulders.
A dynamic flow that includes Budarasana, Bhujangasana (Cobra Pose), and Shashankasana (Child's Pose). This sequence is fantastic for building spinal flexibility and releasing tension in the back.
A simple back stretch in Vajrasana (Thunderbolt Pose). This is a gentle way to open the chest and stretch the front of the body, which can feel amazing after a long day of hunching over a screen.
This low lunge variation provides a deep stretch for the hip flexors and quadriceps. It's particularly beneficial if you sit for long periods, as it helps to counteract tightness in the hips.
About this collection
You don't need to be super flexible to get started. I focus on simple movements, like Cat-Cow stretches or Surya Namaskara, to help release the tension that builds up from sitting at a desk all day. My classes are not about nailing the perfect posture immediately; they are about giving your spine the relief it deserves and feeling good in your own skin.
Yoga is a practice, not a performance. In my sessions, we strip away the intimidation factor. If you are a complete beginner, we start with the absolute basics—learning how to breathe correctly and moving with your body's natural pace.
My background is a mix of law and yoga, so I understand the struggle of desk-induced back pain and the need for a practical, balanced routine. You do not need expensive equipment to start. I often teach my students how to use everyday household items like books or towels as props to ensure alignment is safe and comfortable.
We practice live on Zoom, which allows me to provide real-time posture corrections so you do not have to worry about doing it 'wrong.' Whether you are joining from Bengaluru or anywhere else, the focus remains the same:
- Accessible Poses: Moving through gentle stretches like Child's Pose and Vajrasana to build flexibility.
- Breathwork: Learning pranayama to manage daily stress and calm the mind.
- Consistency: Establishing a sustainable routine that fits into a busy schedule.
Yoga is for everyone, regardless of age, size, or experience level. Come as you are, fall over if you need to, laugh it off, and we will try again together.
Nidhi Srivatsa
I am Nidhi, and for me, yoga is about balancing my life as a lawyer with my love for the mat and a bit of cheese! I keep my classes relaxed and judgment-free, focusing on helping you find a flow that actually feels good in your body.
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