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Netra Yoga

Your body talks. Yoga helps you listen.

Stiff back? Tight hips? Aching joints? Low flexibility? Constant tension?

Your body doesn’t always need more rest. Sometimes, it needs the right kind of movement. At Netra, yoga helps you move with more awareness, control, flexibility and strength — starting from where your body is today.

Try a Free Guided ClassTalk to a Yoga Instructor

Beginner friendly • Guided practice • Progress at your pace

Every class is a lesson in your own body — we explain what each movement does and why it matters.

Yoga students holding a warrior pose on their mats
Real class at Netra
Tell us where you feel it

Where does your body need attention?

Tap what sounds like you. We’ll show you why it may be happening, what yoga focuses on and what a beginner practice may look like.

Where you feel it

Long hours sitting

Why it may be happening: Long periods of sitting can leave you feeling tight — especially around the hips, back and shoulders.

How yoga may help: Yoga can bring regular movement, stretching and postural awareness back into your routine.

  1. 1What you may be experiencing

    • Tight hips
    • A stiff back
    • Tight shoulders

  2. 2What yoga focuses on

    • Hip mobility
    • Gentle spinal movement
    • Shoulder mobility
    • Postural awareness

  3. 3What a beginner practice may look like

    • A breathing and posture check-in
    • Hip-opening movements at a comfortable depth
    • Spine and shoulder mobility
    • Simple movement breaks you can use at your desk
Move Better — Start Yoga

Severe, persistent or worsening pain? Please see a qualified healthcare professional first.

Yoga at every age

Your body changes with every decade. Is your routine keeping up?

Choose your stage of life to see what’s quietly changing inside your body — and how yoga can support you.

  • 1 in 2

    adults in India don’t move enough — more than double the number in 2000.

    The Lancet Global Health, 2024

  • +2%

    growth in the brain’s memory centre after a year of regular exercise in older adults.

    PNAS, 2011

  • 150 min

    of moderate activity a week is the minimum WHO recommends for adults.

    World Health Organization

Desk jobs, deadlines and a body that quietly starts keeping score.

!What’s changing in your body

  • The desk-job body

    Long hours of sitting can leave hips tight, the lower back stiff and the neck and shoulders tense.

  • Muscle starts to slip

    From around our 30s, muscle strength and mass tend to decline gradually — faster if we stay inactive.

  • Stress lives in the body

    Constant pressure can show up as shallow breathing, tension headaches, tight shoulders and poor recovery.

  • Weight & metabolism

    With less movement, weight tends to creep up and energy levels can dip through the day.

How yoga can support you

  • Mobility for desk bodiesOpening tight hips, freeing the spine and easing neck and shoulder tension.
  • Strength & core controlBodyweight postures that build strength and support a healthier back.
  • Stress reliefBreath-led movement that can help your body shift out of ‘always on’ mode.
  • Sleep routine supportRelaxation practices that may help you switch off at the end of the day.
  • Energy through the dayRegular movement that can leave you feeling more alert and less sluggish.

World Health Organization: WHO recommends adults get 150–300 minutes of moderate physical activity a week, plus muscle-strengthening activities on 2 or more days.

Before you start: Pregnant or recently had a baby? Have back problems or high blood pressure? Tell your instructor and check with your doctor first.

Start Yoga at Your Stage of Life

Facts come from the World Health Organization and peer-reviewed research. This section is general information, not medical advice — please speak to your doctor about your own health.

Why is this happening?

Sometimes the problem isn’t just pain. It’s how we move.

Modern life quietly changes how our bodies move. Here’s how it often builds up.

  1. Hours of sitting
  2. Less movement
  3. Stiffness
  4. Reduced mobility
  5. More discomfort when you move
  1. Stress
  2. Muscle tension
  3. Poor recovery
  4. Feeling physically uncomfortable

That’s why yoga isn’t simply “stretching”. A well-designed practice works on mobility, flexibility, strength, balance, breathing and body awareness — together.

  1. 1Move
  2. 2Breathe
  3. 3Control
  4. 4Strengthen
  5. 5Recover
  6. 6Grow

Yoga isn’t about forcing your body into difficult poses. It’s about learning how your body moves — and helping it move better over time.

Students sitting cross-legged in a calm, guided breathing practice at Netra

Honest by design

Yoga is not a magic cure. And we don’t pretend it is.

Yoga can be a powerful part of a healthy lifestyle — but every body is different.

The right practice depends on your age, fitness level, mobility, previous injuries and individual needs. At Netra, the goal is not to force your body into a pose.

The goal is to help you understand your body — and gradually improve how you move.

If you have severe, persistent, worsening or unexplained pain, an injury or a medical condition, please consult a qualified healthcare professional before beginning or changing an exercise programme.

Real classes · Real students

This is what yoga looks like at Netra.

No studio models, no impossible poses. Just real people from our neighbourhood, a calm space and a teacher who guides every breath and every movement.

  • A calm, softly lit studio
  • Guided breathing and relaxation
  • Movement at your own level
  • Beginners always welcome

Tap play to watch a moment from a real class.

What we actually work on

Yoga isn’t one pose. It’s a practice.

Yoga class reflected in the studio mirror, stretching together under soft blue lightA class at Netra

  • Flexibility

    Gradually improve your comfortable range of movement.

    Inside your body: Muscles and connective tissue slowly get used to lengthening a little further.

  • Mobility

    Help your joints move through controlled ranges.

    Inside your body: Moving a joint through its range keeps the movement familiar and easier.

  • Strength

    Build strength through controlled bodyweight positions.

    Inside your body: Holding a posture asks muscles to support you — building strength and control.

  • Balance

    Improve stability and body awareness.

    Inside your body: Your brain, eyes, inner ear and muscles practise working together to keep you steady.

  • Breathing

    Learn to coordinate breath with movement.

    Inside your body: Slow, steady breathing can help your body shift towards a calmer state.

  • Mindfulness

    Create moments of awareness and calm.

    Inside your body: Paying attention to how you feel helps you notice tension before it builds.

Student easing into a gentle standing backbend on her mat at Netra

For beginners

Never done yoga before? That’s exactly where you can start.

You don’t need to

  • Touch your toes
  • Be flexible
  • Know complicated poses
  • Have a fitness background

You simply need to start.

Your first class

  1. Learn
  2. Adjust
  3. Practice
  4. Breathe
  5. Improve
Start Beginner Yoga
Your practice, your pace

Your body isn’t like everyone else’s. Your practice shouldn’t be either.

Two people in the same class can need completely different things — one needs mobility, another flexibility, another balance, another simply a consistent routine. That’s why you’re encouraged to work at your level and modify movements when needed.

  1. Your starting point

    • Mobility
    • Flexibility
    • Strength
    • Balance
    • Experience

  2. Your practice

    • Guided movement
    • Breathing
    • Modifications
    • Consistency

  3. Your progress

    • Better control
    • Better mobility
    • Greater confidence
    • A stronger practice
Beyond the mat

The goal isn’t just to look better in a yoga class.

It’s to move better outside it.

  • Walking
  • Sitting & standing
  • Getting up after rest
  • Everyday movement
  • Physical activity
  • Relaxation
  • Working at a desk

Yoga becomes meaningful when the benefits follow you outside the studio.

Who it’s for

Wherever you are starting from

  • Complete beginner

    Start with the fundamentals.

  • Desk professional

    Mobility, posture awareness and movement breaks.

  • Adults looking for gentle movement

    Controlled, appropriate movement at a comfortable pace.

  • Active people

    Mobility, flexibility and recovery-focused practice.

  • Wellness seekers

    Movement, breathing and mindful practice.

Living with a medical condition? Speak to your doctor first, and tell your instructor before class.

A progress-focused approach

Feel the difference. Track the journey.

A progress-focused approach can help you understand your journey — where you started, what’s improving and what to work on next.

  1. 1Start
  2. 2Baseline
  3. 3Practice
  4. 4Check-in
  5. 5Progress
  6. 6Next goal
  • Flexibility
  • Mobility
  • Balance
  • Strength
  • Consistency
  • Personal goals
What the research says

What science says about yoga

Less pain, less stress, better sleep — real findings from medical journals, explained simply.

We share the source for every number so you can read it yourself. Our job is to help you understand your body — not to sell you a promise.

Your first-class guide

Before your first yoga class

A few simple things that make your first session safer, easier and more enjoyable.

  • Practise on a light stomachLeave 2–3 hours after a heavy meal, or about an hour after a light snack.
  • Wear stretchy, comfortable clothesSomething you can bend and move in freely. Yoga is practised barefoot.
  • Bring a mat and waterUse your own mat if you have one — ask us if you don’t.
  • Tell your instructorMention any injury, surgery, pregnancy, blood-pressure or back problem before class.
  • Never force a stretchA gentle pull is fine. Pain is not — ease off and ask for an easier version.
  • Keep breathingDon’t hold your breath. Slow, steady breathing sets the right pace for your body.

Listen to your body

Stop, rest and tell your instructor if you feel:

  • Sharp, shooting or sudden pain
  • Dizziness or feeling faint
  • Numbness or tingling in your arms or legs
  • Neck or back pain that gets worse
  • Chest pain or unusual breathlessness

If symptoms like chest pain or severe breathlessness don’t settle quickly with rest, seek medical help straight away.

FAQ

Yoga questions, answered

  • Is yoga only for flexible people?

    No. Yoga can be practised at many levels — you start from your current ability.

  • Can yoga help with joint stiffness?

    Appropriately chosen movement may help maintain mobility and reduce feelings of stiffness for some people. Persistent or severe joint pain should be evaluated by a healthcare professional.

  • Can yoga help with back discomfort?

    Yoga may help some people with certain types of low-back discomfort, but it isn’t right for every cause of back pain. Persistent, severe or unexplained symptoms should be medically assessed.

  • Can yoga help with stress?

    Yoga combines physical movement, breathing and focused attention, which can support relaxation and wellbeing.

  • How long before I become flexible?

    There’s no fixed timeline. Flexibility varies between people and usually develops gradually with consistent practice.

  • Can complete beginners join?

    Yes — beginners are very welcome.

  • What should I wear?

    Comfortable clothing that lets you move freely.

  • What if I have an old injury?

    Tell your instructor before class. Depending on the injury, you may need modifications or medical clearance first.

Your body carries you through everything.

Give it the movement, attention and care it deserves.

Start where you are.
Move at your pace.
Grow with practice.

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