--- title: "Unlock Hips and Spine: Mobility Yoga Classes in Delhi" description: "Struggling with back pain or stiff hips? Join my yoga classes in Model Town to improve your mobility and spinal health with guided, practical mobility drills." canonical: https://mytribe.in/yogistic_anushka/yoga/unlocking-flexibility-hips-spine last_updated: 2025-09-22 --- # Unlock Your Hips and Spine with Mobility Yoga Tribe Verified · Model Town's go-to for spinal mobility. By [Anushka Vibhu Dhingra](https://mytribe.in/yogistic_anushka) · Studio sessions at Model Town, Delhi · ₹1,800 Per Workshop (estimate) Part of [Yoga](https://mytribe.in/yogistic_anushka/yoga). [View full gallery](https://mytribe.in/yogistic_anushka/yoga/gallery) Stop forcing your body into poses and start learning how to move better. This is where we break down stiffness, build real mobility, and reclaim the range of motion you actually need for everyday life. ## Photos and videos - [Video: This backbend mobility drill is great for all levels. We work on opening the heart and improving spinal flexibility, which can relieve tightness and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a59a85b-27aa-4f90-aec7-d7ad8a8f650f) - [Video: A solo flow demonstrating the journey into Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) and Urdhva Dhanurasana (Wheel Pose). This is a practice of gratitude and humility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbced765-09ee-432a-b310-3b4b33ea4361) - [Video: Getting creative with props to deepen the stretch. Here, I am using a barbell to assist in a hamstring and split stretch, showing how strength equipment can aid flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c78ca5a1-bbfb-4a8b-9e97-1b7d62a4f742) - [Video: This hip mobility drill sequence moves from Cobra pose into a Cossack squat. It's a dynamic way to open the hips and warm up the lower body for deeper stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b7ffd83-d468-4c96-8143-0dc23cc9c386) - [Video: A variation of the Cossack squat, this drill helps improve hip flexibility and strength in a wide range of motion. We practice this regularly to build more fluid movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08254eb0-02c0-440a-b2ef-679df73539f0) - [Video: This clip shows a transition from Pigeon Pose to Janu Sirsasana (Head-to-Knee Pose). This is a fantastic sequence for releasing tension in the hips and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f6f07f1-8b23-4bd1-92ba-b9957872501b) - [Video: The 90/90 hip stretch is a fundamental drill for improving internal and external rotation of the hips. We flow through this stretch to prepare the body for more complex poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9efb6933-1e07-4adf-96b6-dffed41e20a8) - [Video: A beautiful flow that moves from Cobra Pose into Marichyasana A. This sequence combines a gentle backbend with a deep forward fold and bind to release the spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a5904b6-9394-4903-b661-77af0ec2c2d5) ## About Unlocking Flexibility: Hips & Spine We don't just hold stretches here; we use active drills like the 90/90 hip flow and Cossack squats to force your body to build real range. My students often come in complaining of lower back pain from sitting all day, and within a few sessions, they are moving with a fluidity they didn't think was possible. It is not magic, it is just consistent, smart movement that respects your anatomy. ### Why Your Hips and Spine Need More Than Just Stretching Most people think yoga is about touching their toes. If you are just pulling on your hamstrings, you are missing the point. My approach focuses on creating space and strength around your joints. When I work with you on hip mobility, we aren't just trying to get into a split; we are training your hip capsules to rotate, flex, and extend safely. ### My Approach to Mobility I have structured these sessions to address the most common modern-day issues: tight hip flexors from long hours at a desk, a locked-up thoracic spine, and lower back soreness. You will find that I prioritize: * **Active vs. Passive Range:** Instead of just gravity pulling you down, I teach you to engage muscles to own that new range of motion. * **Prop-Assisted Drills:** We use blocks, walls, and sometimes even barbells to create leverage, allowing you to access deeper stretches safely. * **Consistency over Intensity:** You do not need to be flexible to start. You just need to show up and do the drills. ### Common Questions **Is this suitable if I have chronic back pain?** Yes, but with caveats. If you have a specific injury, please let me know before we start. We focus on spinal decompression and strengthening the core muscles that support your back, which often provides more relief than generic stretching. **I am not flexible at all. Will I fit in?** Every single person in my studio started exactly where you are. My job as your teacher is to give you regressions and modifications. We don't judge your starting point; we only look at your progress. **How long does it take to see results?** You will feel a difference in how you move after the first session. However, building long-term mobility is a lifestyle. Stick with the practice, stay consistent, and you will unlock a level of freedom in your body that lasts. ## About Anushka Vibhu Dhingra I am a firm believer that yoga is a journey, not a photo op. My focus is on building strength and mobility that makes you feel good in your own skin, especially if you are tired of being told to just 'stretch more' without guidance. [See all of Anushka Vibhu Dhingra's services](https://mytribe.in/yogistic_anushka) ## More from Yoga by Anushka Vibhu Dhingra - [Featured](https://mytribe.in/yogistic_anushka/yoga/featured) - [Advanced Arm Balances & Strength](https://mytribe.in/yogistic_anushka/yoga/advanced-arm-balances-strength) - [Dynamic Vinyasa Flows](https://mytribe.in/yogistic_anushka/yoga/dynamic-vinyasa-flows) - [Inversions: Finding Balance Upside Down](https://mytribe.in/yogistic_anushka/yoga/inversions-finding-balance-upside-down) - [My Teaching & Community](https://mytribe.in/yogistic_anushka/yoga/my-teaching-community) - [Stick Yoga Practice](https://mytribe.in/yogistic_anushka/yoga/stick-yoga-practice) - [A Day in My Life](https://mytribe.in/yogistic_anushka/yoga/a-day-in-my-life) ## More services by Anushka Vibhu Dhingra - [Pilates](https://mytribe.in/yogistic_anushka/pilates) - [Strength & Functional Training](https://mytribe.in/yogistic_anushka/strength-functional-training) - [Aerial Fitness](https://mytribe.in/yogistic_anushka/aerial-fitness) - [Women's Health & Fitness](https://mytribe.in/yogistic_anushka/women-s-health-fitness) ## Similar work from other experts - [Flexibility and Mobility Yoga Workshops](https://mytribe.in/yogakshema_/specialized-yoga-workshops/flexibility-mobility) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online - [Unlocking Hips and Hamstrings with Prop-Based Yoga](https://mytribe.in/soul.to.shiva/group-yoga-classes-all-levels/unlocking-hips-hamstrings) by Sunil Yogi · Group Yoga Classes (All Levels) · Online and at studios in New Ashok Nagar & Mayur Vihar - [Flexibility & Opening: Backbends & Hips](https://mytribe.in/yogascapesbysurbhi/yoga-movement-instruction/flexibility-opening-backbends-hips) by Surbhi Sachdeva · Yoga & Movement Instruction · Online classes, travels across Delhi NCR, and 3 studio locations - [Flexibility & Deep Stretching Yoga Classes](https://mytribe.in/shashikant_yoga/yoga-classes/flexibility-deep-stretching) by Shashikant Yoga · Yoga Classes · Online classes; Studio in Sagar Pur & travels to clients across Delhi NCR - [Deepening Flexibility and Heart-Opening Yoga](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/deepening-flexibility-opening-the-heart) by Sharmila Sheoran · Online Yoga Classes · Available online - [Unlock Tight Hips and Hamstrings with Guided Yoga](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility/unlock-your-hips-hamstrings) by Yoga for Cure · Yoga for Flexibility & Mobility · Available online via video call ## Book To book Anushka Vibhu Dhingra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20interested%20in%20joining%20the%20hip%20and%20spine%20mobility%20classes%20at%20your%20Model%20Town%20studio.%20Could%20you%20share%20the%20current%20schedule%3F)