Gentle Yoga Flows and Pose Library
Yoga is not about the perfect pose. It is about listening to your body, building strength slowly, and finding balance in your daily movement.
Backbends teach us to be both strong and flexible, to hold on and let go. Here, I demonstrate variations of bridge pose and wheel pose, which are excellent for opening the heart, improving spinal flexibility, and building upper body strength. I bend so I do not break.
These seated gentle stretches are perfect for enhancing spinal flexibility and relieving tension in the back. You can do them on the floor or even in a chair, making them accessible for everyone. Consistent practice helps improve posture and reduce back pain.
This is a demonstration of Sukshma Vyayama, or subtle yogic exercises, focusing on the lower body. These gentle, rhythmic movements for the toes, ankles, and knees are excellent for improving joint mobility and increasing blood circulation.
Here we practice Sukshma Vyayama for the upper body. These simple yet effective movements for the neck, shoulders, arms, and wrists help release stiffness, remove energy blockages, and prepare the body for deeper asana practice.
If you suffer from back pain, these five yoga asanas can provide significant relief. I introduce poses like Cat-Cow and Happy Baby that gently stretch and strengthen the spine. Remember to always move within a comfortable range of motion.
About Pose Library & Gentle Flows
You do not need to be a gymnast to practice yoga. My library focuses on Sukshma Vyayama, or joint loosening exercises, and gentle flows that anyone can perform, regardless of their current flexibility. These sequences are designed to release daily stiffness, improve your posture, and keep your joints healthy without the pressure of having to nail a difficult or 'perfect' posture.
Yoga is often misunderstood as a display of extreme flexibility, but my approach prioritizes functional movement over acrobatic postures. Whether you are working on spinal alignment or simply want to reduce the tightness from a long day at a desk, we start with the basics.
Sukshma Vyayama is the cornerstone of these gentle flows. These subtle joint exercises might look simple, but they are incredibly effective for removing energy blockages and improving circulation in the toes, ankles, knees, and wrists. I encourage you to use props like blocks, chairs, or even thick books. Using a prop is not a sign of weakness, it is a sign of intelligence and respect for your body.
My classes in Bengaluru and online are structured to help you find stability first. We integrate Hatha and Ashtanga principles to build a practice that honors your current limits while gradually expanding your range of motion. If you are dealing with chronic back pain or high stress, we adapt the sequencing to focus on restorative movements and breathwork rather than intensity. You do not need to push yourself to break into a pose. The goal is to move, breathe, and feel better in your own skin.
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