---
title: "Therapeutic & Alignment Yoga for Posture Correction & Healing - mytribe"
description: "Struggling with chronic pain or poor posture? Discover Therapeutic & Alignment Yoga in Delhi. Our prop-assisted sessions offer lasting chronic pain relief and improve spinal health. Find your balance and heal your body. Book a trial session today!"
canonical: https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga
last_updated: 2025-09-21
---

# Therapeutic & Alignment Yoga in Delhi Ncr

By [Yogiks Yoga](https://mytribe.in/yogiksyoga) · We help you fix posture, relieve pain, and improve alignment with structured yoga sessions using props and careful technique.

## Locations

Studio sessions in Paschim Vihar, Delhi

### Visit at

- Studio at Paschim Vihar, Delhi (close to Punjabi Bagh, Peera Garhi Metro Station, Meera Bagh, Rajouri Garden, Jwala Heri Market, Madipur)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Single Trial Session

Single 60-minute class pass to test the studio's Iyengar-style teaching and equipment.

Typically ₹400-600 per session (estimate)

#### **Class Access**
* **Session:** Entry to one standard 60-minute group class.
* **Full Participation:** Join the day's sequence (Backbends, Hip Opening, or Rope Wall).
* **All Props Included:** Complimentary use of mats, blocks, belts, and wheels.

#### **Studio Experience**
* **Facilities:** Use of changing area and shoe storage.
* **Interaction:** Brief post-class Q&A with the instructor regarding packages.

### Monthly Alignment & Prop Yoga

5 sessions weekly focused on spinal alignment using wall ropes, yoga wheels, and props.

Typically ₹3,000-4,000 per month (estimate)

#### **Schedule & Format**
* **Frequency:** 5 sessions per week (Mon-Fri) with Morning or Evening slot options.
* **Batch Size:** Semi-private groups (8-12 people) ensuring individual attention.
* **Duration:** 60-minute sessions combining movement, breathwork, and relaxation.

#### **Specialized Equipment**
* **Rope Wall:** Guided spinal traction using wall-mounted ropes and pelvic swings.
* **Alignment Props:** Use of EVA foam blocks, cotton D-ring straps, and wooden dowels.
* **Yoga Wheels:** 12-inch ABS wheels included for deep backbends and spine massaging.

#### **Wellness Practice**
* **Breathwork:** 10-15 mins of techniques like Anulom Vilom and Box Breathing.
* **Mental Reset:** Sessions end with guided Shavasana or mindfulness meditation.

### Quarterly Therapeutic & Pain Relief Package

3-month commitment for chronic pain relief (Cervical/Sciatica) including decompression therapy.

Typically ₹9-11K per 3 months (estimate)

#### **Program Structure**
* **Commitment:** Full 12-week access designed for long-term consistency and recovery.
* **Pain Management:** Modifications for Cervical Spondylitis, Sciatica, Frozen Shoulder, or Knee Pain.
* **Progression:** Gradual shift from supported poses to independent movement.

#### **Therapeutic Methods**
* **Inversion Therapy:** Priority rope wall access for spinal decompression (Hanging Sirsasana).
* **Chair Yoga:** Sturdy metal chairs used for supported sun salutations (ideal for seniors).
* **Restorative Props:** Heavy use of bolsters and blankets for passive healing poses.

#### **Guidance & Monitoring**
* **Consultation:** Initial verbal assessment of health history and physical limitations.
* **Alignment Check:** Strict micro-corrections during class to prevent injury aggravation.

## About Therapeutic & Alignment Yoga

### What I Do

I’m Madhulika, and I believe yoga is way more than fancy poses. *Sirf do-teen asana se kuch nahi hoga* (Just a couple of poses won't change everything). With my Therapeutic & Alignment Yoga, we slow things down and actually work on healing. It’s about connecting breath, body, and mind the right way.

### How We Practice

- Safe, structured sessions with lots of hands-on attention.
- I focus on correct technique so you don’t end up hurting yourself.
- Mindful breathing is key - it helps you tune in, not just zone out.
- Props are a big part of my classes. We use yoga ropes, wheels, belts, blocks, even sticks. These make alignment easier and keep things interesting.

### What We Fix

- If your posture is off or you’re struggling with back pain, sciatica, or cervical issues, this is for you.
- I work a lot with posture correction and yoga for spinal health. Backbends and alignment-based yoga class help unlock your spine and build real strength.
- Many come to me for yoga for chronic pain relief and see improvement they couldn’t get elsewhere.

### Who Fits In

- Total beginners, seniors, folks with recurring pain, or yogis wanting to improve technique.
- Age, experience, body type - doesn’t matter. If you want mindful movement therapy and real results, you’ll feel at home.

*Yoga se hi hoga.*

## Highlights

Browse through Yogiks Yoga's best work.

### [Featured](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/featured)

- [Video: This is the Iyengar rope wall, a special tool we use in my studio. I've seen it work wonders for building shoulder strength, improving backbends, and even helping people hold headstands for longer. It's not just for advanced yogis; this system is a game changer for beginners and is especially helpful for those with cervical or back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afefbec0-98f6-4fb0-be0d-b84ae3920522)
- [Video: Meet Rathore Ji. At over 70 years old, his dedication is an inspiration to us all. He is living proof that age is no barrier to health and strength. He didn't let age slow him down, he let yoga lift him up. If he can do it, so can you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df91ddf8-a8e1-4fcf-b676-e6763587ae54)
- [Video: Many people think one or two asanas can cure PCOD or thyroid issues. Trust me, if it were that simple, everyone would be cured. Real health is a holistic approach. It requires consistent exercise, pranayama, meditation, and a good diet to heal the body from years of accumulated stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c29e5bad-883b-42d8-bc71-035ddb2c2344)
- [Video: Don't just take my word for it. Listen to one of my students, who is a physiotherapist herself, share her experience with aerial yoga. It's about more than just fancy poses; it's about real healing, reducing pain, and improving strength in a way that has helped her reduce her medication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40c5efa6-9313-4199-ab9f-563a18519568)
- [Video: Shoulder pain from looking at screens all day is very common. Here is a simple exercise you can do at home with a belt or even a dupatta to correct rounded shoulders. This technique provides instant relief by pulling the shoulders back into proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99d696f5-9409-4744-8f90-bcdad59fdcca)
- [Video: The energy in our backbend challenge is always amazing. In my classes, I provide personal attention and hands-on adjustments to help you safely push your limits. It's a supportive environment where we all grow stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f9a95c3-0f39-4493-8c89-edc11749b49e)
- [Video: Are you struggling to achieve an independent handstand or a standing wheel pose? In my advanced yoga batch, we use props like the Iyengar ropes, wheels, and belts to help you master these challenging asanas. I will guide you with the right techniques to take your practice to the next level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0cf3557-f7a4-480b-ac37-5ab345fbb2ec)

### [Iyengar Rope Yoga: Strength, Alignment & Decompression](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/iyengar-rope-yoga-strength-alignment-decompression)

- [Video: Iyengar yoga is all about precision and alignment. Here, you can see how we use the wall ropes to support the body, allowing students to hold poses longer and gain strength. This structured practice makes yoga accessible to everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94d28026-e5d3-449d-b9ac-8e108cd8928c)
- [Video: Inversions become accessible to everyone with the help of our Iyengar rope wall. This video shows students of different ages and abilities safely practicing supported headstands, which helps improve circulation and decompress the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60c08d70-bbd2-4594-b8a6-f2b0e54c1746)
- [Video: Our Iyengar sessions focus on using ropes to achieve correct posture and build foundational strength. Here, students are working on opening their shoulders and practicing supported inversions, which are key for spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f671c6f-949e-409c-b810-cb2fdc3bbea0)
- [Video: Here is proof that spirit never breaks. This 70-year-old student is using the yoga ropes to safely explore inversions and build strength. With the right support and guidance, you can achieve things you never thought possible at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a3da70a-1fdd-4a78-8b54-676f96b13093)
- [Video: If you want to stay young, improve your skin, and decompress your back, inverted postures are the answer. Many people find them difficult, but with the help of the wall and props, anyone can perform variations of Halasana and Sirsasana to get the benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50dbff00-7288-4426-8c64-17adb0805cd6)

### [Therapeutic Yoga for Pain Relief](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/therapeutic-yoga-for-pain-relief)

- [Video: Sciatica pain can be debilitating, but certain stretches can provide significant relief. This video demonstrates beginner and advanced versions of stretches like the pigeon pose that target the piriformis muscle and ease nerve compression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf50e2f-5447-40cd-acd6-119f3196b399)
- [Video: Don't let knee pain stop you from being active. I teach gentle exercises like towel-assisted leg raises to strengthen the quadriceps and gentle knee massages to improve mobility, helping you manage discomfort and build strength around the joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abd11770-afb2-4e08-87b3-e94156fa5cb0)
- [Video: Cervical pain is a common issue, but you don't have to live with it. In my classes, we use props like blocks against the wall to release tension in the neck and shoulders. Consistent practice and good posture are key to long-term relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c58a8a42-add3-48bf-8db6-00e0105951c9)
- [Video: Multitasking and poor posture often lead to cervical pain and headaches. Yoga helps by increasing muscle flexibility and relieving stiffness. It's important to stop the habits that cause pain and start practices that heal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8712c6b5-351d-4fc4-af38-e74ccd1841bd)
- [Video: If you are a working professional who sits at a desk all day, these tips are for you. Remember to check your posture, drink plenty of water, take short walking breaks, and do simple stretches to keep your back healthy and pain-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6879530-b89d-494c-9945-ef8fd1b15365)
- [Video: Even daily chores like Diwali cleaning can lead to back pain. Here are some simple stretches you can do with a household item like a broom to relieve tension and keep your back feeling good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b458e05-f35d-493b-917f-2ee7dc8fdd4b)
- [Video: A common question I get is whether to use a hot pack or an ice pack for an injury. As a general rule, use a hot pack for muscle stiffness and tightness, and an ice pack for most other acute injuries to reduce inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba11d641-7e0b-4fbf-8aae-07a1c09106ac)

### [Unlock Your Spine: Backbend Practice](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/unlock-your-spine-backbend-practice)

- [Video: In our regular classes, we add a fun twist to our practice with Chakrasana walking. This playful exercise is a great way to build back strength, improve flexibility, and boost confidence on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52d662f0-64af-41d7-b782-8d50fb1f428d)
- [Video: The Chakrasana Challenge is all about testing your limits with strength, focus, and grace. From lifting one leg to balancing on one hand, my students push themselves to bend, balance, and grow stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de1189e5-23eb-44bc-8ffa-06e225315a62)
- [Video: Opening up your back in poses like Ustrasana, or Camel Pose, is not just a physical practice. It helps activate the chakras, heal emotional blockages, and makes you feel fearless and strong enough to face your fears.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42cf61e5-9c5a-4ee7-91f6-08903b96d759)
- [Video: Backbends are emotions unlocked. When we open the heart, we let go of fear and embrace trust. Here, students use the wall for support to deepen their backbends, allowing their spine to dance and their soul to shine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/282d1aa5-3323-44c7-b3d6-eb4fd4f6b71a)
- [Video: My studio is a place where you find strength, flexibility, and the motivation to show up every day. Here, I am assisting students with props like belts and wheels to help them safely explore deep backbends and other postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/063f5fd8-da22-42f9-acc6-8fd62610ed38)
- [Video: This is a glimpse into our upper back opening sequence. We focus on foundational poses like Setu Bandhasana, or Bridge Pose, to prepare the spine for deeper backbends, ensuring a safe and effective practice for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcaa613f-01c5-4b55-91e9-42facbbaffc6)
- [Video: Our classes are always super energetic. This video shows students working on dynamic backbend variations that build core strength and spinal mobility, all within a supportive and fun group setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb925ede-387c-4a95-9aa7-792ffba3bc1b)
- [Video: Backbends can be challenging, but they offer enormous benefits like expanding your lungs and opening your heart chakra. In my classes, we use props like blocks and belts to help you learn the correct techniques safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/094a85a9-3f83-4556-972a-4d1742569b90)
- [Video: Learning Standing Chakrasana requires the right technique and personal attention. I work closely with each student, using props like belts to provide support and build the confidence needed to master this advanced backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/390eecfe-ce20-401f-ab7f-23a17819e173)
- [Video: This deep backbend is challenging, but completely worth it. Backbends release fear, open the heart chakra, improve cardiovascular health, and build incredible back strength. So, when are you trying?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f013543d-b02a-44b3-b396-f647bcd74e34)
- [Video: These asanas are designed to relieve back pain and make your back bulletproof strong. We focus on poses like Bhujangasana (Cobra Pose) and its variations to strengthen the spine and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22522e4a-42ca-4a8a-a57a-3a739a0e1384)

### [Props for Progress: Wheel, Stick & Block Yoga](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/props-for-progress-wheel-stick-block-yoga)

- [Video: When a pose gets hard, I always say, "Drop into your breath." Here, I am using a belt to help a student deepen her Rajkapotasana, or Pigeon Pose, ensuring she maintains alignment and surrenders into the stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f47e73b-efc8-4624-88c2-0f2cc87e0e70)
- [Video: As B.K.S. Iyengar said, backbends are to be felt more than expressed. Here, I am using a stick to help students find the right alignment and support in their backbends, allowing them to feel the pose from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1709e93f-2451-460d-84c7-4bb616c3453f)
- [Video: The only impossible journey is the one you never start. This video shows how a yoga wheel can be used to progress in your practice, from gentle stretches to deep backbends like Chakrasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6c5f0bc-32b8-429c-b426-0c93f7570980)
- [Video: Yoga blocks are fantastic props for modifying backbends. Placing them under the knees in poses like Bhujangasana helps maintain proper alignment and minimizes strain, allowing for a deeper stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f871cc0-da9c-4722-804e-cebfb7446f40)
- [Video: The yoga wheel is a versatile prop that enhances flexibility and deepens stretches. Here, students are using it for side bends, backbends, and core work, adding a new dimension of strength and relaxation to their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e5e472b-1e77-47c9-86a5-220ee8e8e6f2)
- ![In this class, students are using yoga wheels to open their upper backs in Anahatasana, or Melting Heart Pose. This supported stretch is excellent for releasing tension in the shoulders and thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11c224f6-e58a-4e0f-a490-7833d14b170d)
- ![Here, we are using yoga wheels and blocks to assist with a deep lunge and side stretch. This combination of props helps to improve hip flexibility and lengthen the side body while maintaining stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/613aa575-9c3b-46cc-bb3f-f03327cccd1c)
- ![This image shows a creative and challenging way we use the yoga wheel to build core and upper body strength. This variation of a push-up with leg lift requires balance, control, and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63eed08a-5ed9-4fdc-bfd4-1aa92696ad36)
- ![Students are using yoga wheels and blocks to deepen their hamstring stretch in this seated forward bend variation. The props provide support and allow for a more effective and accessible stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3893ad7d-84b6-43ca-9cf2-526b2bd930ce)
- ![Wheel yoga is a core part of our weekly schedule. Here, a student is being assisted to achieve a deep backbend and leg stretch, demonstrating the supportive and hands-on nature of my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de703ac6-7ec1-42ae-93ae-d215928b2055)
- ![Stick yoga is excellent for improving alignment and balance. In this photo, a student uses the stick for support in a standing leg stretch, helping him maintain a straight spine and deepen the posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a62f79d3-41a9-4e56-b92b-ee38ac05a1cd)
- [Video: We make every day different by incorporating various props into our sessions. This video shows students enjoying stretches with sticks, which helps improve posture and flexibility in a fun and engaging way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6400b68-df0c-4d36-96f4-5caeeaeebefb)
- [Video: If you suffer from back pain, the yoga wheel can be a great tool. This video demonstrates five simple stretches, including supported bridge pose and wheel-assisted Chakrasana, to help relieve back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86061884-dd4d-4e03-ab44-c90558c46271)
- [Video: Stick yoga isn't just for stretching; it's also a great way to work your core and reduce belly fat. These dynamic exercises engage the abdominal muscles while improving coordination and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecdfe69c-ce22-4649-a484-03dc98a5e83a)
- [Video: The yoga wheel is an amazing prop to help ease into and improve challenging poses like Shalabhasana (Locust Pose). I provide hands-on assistance to ensure students can safely explore these deep backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dfc71fd-6a17-44ff-ad1f-43dd39ebd28a)
- [Video: We are always finding new ways to improve our stretching. Here, students are using a combination of yoga wheels and blocks to take their flexibility to another level in a safe and supported manner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72f4f032-bcef-42f1-8b2e-149d4f667139)
- [Video: Using a wheel as a prop can completely transform a posture. In this video, I am helping students use the wheel to enhance their flexibility and achieve deeper variations of seated forward bends and splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bbe3503-758b-423a-85ec-7fc2303b11e9)

### [Yoga is for Every Body: Our Community](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/yoga-is-for-every-body-our-community)

- [Video: This student's journey has not been easy, but her consistency is truly inspiring. She is now strong enough to do difficult postures that even younger people find hard, and she manages her household with renewed energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2791723-224d-434f-bc7d-e1cc1dec5e27)
- [Video: Exercise is beneficial at any age, and it's especially important for the elderly. This video shows simple balancing and strengthening exercises that help improve coordination, reduce the risk of injury, and maintain mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2aaae179-9227-4356-93a1-7726c21dfe4f)
- [Video: If you have older parents at home, you can help them practice Surya Namaskar on a chair. Just a few rounds of these modified sun salutations can provide all the benefits of the traditional practice, improving their health and energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86ef2f51-01a7-40d3-afc8-f5b7ba612d52)
- [Video: Stop blaming life's circumstances for not starting your fitness journey. The real reason is often a lack of dedication to your own health. You can only give what you have, so fill yourself with strength and confidence first.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/510fe3b1-2595-46f7-a900-b430313ea8e1)
- [Video: Have you ever tried Hanuman Dand? This traditional Indian exercise is a powerful way to build strength and ensure you never have back problems. Just ten repetitions a day can make a huge difference to your spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21c97d3d-66c4-4a2b-997e-1b24c70aa8f2)
- [Video: The practice of yoga is sacred, and it requires you to trust the process. Motivation must come from within you. Don't let the winter stop you; find your inner fire and keep practicing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96d5c232-821f-4437-8e98-e25e458413e7)
- [Video: I don't move my body to fit into a dress. I move my body because it makes me feel great, because movement is medicine. Whether it's arm balances, kettlebells, or aerial yoga, I practice to feel strong and alive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05f0ecea-79e6-405a-af85-dffe84bae777)

### [The 'Why' Behind the 'How': Yoga Philosophy & Breathwork](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/the-why-behind-the-how-yoga-philosophy-breathwork)

- [Video: Are you breathing properly? Most of us use only 20% of our lung capacity because of shallow breathing, which keeps us stressed and anxious. I teach abdominal breathing to activate the parasympathetic nervous system, which calms the body and improves health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/147b07a0-1bac-4445-abfa-848abc438119)
- [Video: If you are between 25 and 55, you should practice this pranayama technique every day. I explain how to practice Anulom Vilom with Kumbhak (breath retention) to increase lung capacity, improve calmness, and enhance your decision making skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddf7f363-7c6b-4e03-90f7-8883e95046a4)
- [Video: Many people ask me what meditation is and what its benefits are. In this Q&A, I explain that meditation is simply being in the present moment, which helps reduce the thousands of thoughts we struggle with daily, leading to clarity and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80fe17cd-9c4e-4a8d-8dc9-59d4ac803fa7)
- [Video: This is a basic meditation practice called Box Breathing. I guide you through the steps of inhaling, holding, exhaling, and holding again. This controlled breathing technique is one of the best ways to calm your mind and improve your pranic energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ea3e40b-41e4-42b9-859e-bf2ef6bb3594)
- [Video: During Navratri, the feminine energy is very high, making it a powerful time for spiritual practices. I share three meditative practices you can follow: Trataka (flame gazing), Maun (silence), and focusing on devotion instead of weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db8bad75-0a72-4c89-83ad-4fd601003b26)
- [Video: The way you perform asanas matters. Rushing through poses can do more harm than good. It is essential to be calm, composed, and focused on your breath while performing each and every step to get the true benefits of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240d6bff-0645-4a66-b861-bc9e9cb3eba5)
- ![Meditation is a key part of our practice, offered from Monday to Friday. Taking time for stillness helps calm the mind and is an essential part of a holistic wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/034f2a8a-0585-4125-b32d-70ec31578ab9)
- ![Even a 5-minute meditation session can make a huge difference in your day. It's a simple way to find peace in the present moment and embrace stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/937b7d2b-bfc7-4f86-a0b2-e4fd23af18d0)
- ![The second step in our simple meditation guide is deep breathing. Taking a few deep breaths helps to center yourself, using the rhythm of your breath as an anchor to stay present.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cf5a2d7-a962-4067-bfd9-ffc999a5d18d)
- ![The first step to meditation is preparation. Find a quiet, comfortable place, close your eyes, and consciously begin to relax the muscles in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a681b9b-b668-4cba-a2a5-729fd7505845)
- ![The third step is mindful awareness. Allow your thoughts to come and go without attachment. If your mind wanders, gently guide your attention back to your breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e3e206e-f4d0-405d-abef-946358bfef7a)
- [Video: Backward walking is a simple yet powerful exercise. It improves balance and coordination, strengthens different muscles, reduces impact on joints, and even improves cognitive function by challenging the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3cc31b5-bc7b-4d36-a5e1-169c867b0bac)
- [Video: Do you find it difficult to sit in Malasana (Garland Pose)? This video shows you three effective stretches, including Markatasana and Pigeon Pose, to help open your hips and make this important posture more accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d192a1ce-2ae9-4832-b359-acaa380ee308)

### [Advanced Asana Lab](https://mytribe.in/yogiksyoga/therapeutic-alignment-yoga/advanced-asana-lab)

- [Video: Ready to level up? This video shows the progression of mastering an advanced inversion like Sirsasana (Headstand). With my hands-on assistance and the use of props for support, you can safely work towards mastering this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24c1865b-573b-4287-a0c0-ba60a59e1b20)

## Meet your expert

[Yogiks Yoga](https://mytribe.in/yogiksyoga)

### My story

Namaste dosto, Madhulika here. Used to be a CA, crunching numbers, now I’m all about the yoga mat. Yoga ne mujhe 'sukun' diya, so I started sharing it here in Paschim Vihar for the last eight years. Our centre is more like a family, honestly. I’m not perfect - coffee lover, reel scroller - but yoga isn’t about perfection. It’s about connection. Bas, yoga karo, nirog raho. (Do yoga, stay healthy).

### My work

- **Yoga Styles & Workshops**: We teach Hatha, Vinyasa, aerial yoga for kids and adults, Iyengar yoga with props, advanced asana, and sound healing yoga.
- **Holistic Approach**: No quick fixes here. We mix asanas, pranayama, meditation, and diet for real change.
- **Fun & Supportive Classes**: Classes use props like wheels and belts. Everyone’s welcome, from beginners to 70+ folks.
- **Who Should Join?**: Want to lose weight, fix back pain, get flexible or just chill out? All ages, all levels, just show up.

## More services from Yogiks Yoga

- [Kids' Yoga & Fitness](https://mytribe.in/yogiksyoga/kids-yoga-fitness) · ₹1,200-3,500 per child per month (estimate)
- [Yoga for Wellness](https://mytribe.in/yogiksyoga/yoga-for-wellness) · ₹2,000-5,000 per month per person (estimate)
- [Aerial Yoga](https://mytribe.in/yogiksyoga/aerial-yoga) · ₹400-900 per session (estimate)
- [Yoga & Wellness Workshops](https://mytribe.in/yogiksyoga/yoga-wellness-workshops) · ₹500-1,000 per person per workshop (estimate)

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## Book

To book Yogiks Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20%26%20Alignment%20Yoga%20by%20Yogiks%20Yoga.)