Physical Fitness

Holistic fitness that blends Hatha Yoga, Mat Pilates, Weight Loss Yoga & Core Strengthening into one powerful wellness system.

Price: ₹1495 / month

We Inculcate 5 Pillar System for Your Holistic Physical Fitness

1. Hatha Yoga

Hatha Yoga: The Ancient Path to Inner Harmony

Imagine waking up with a body that moves like water, a mind as clear as dawn, and energy that flows endlessly.

This is the promise of Hatha Yoga, not just exercise, but a timeless science of balance.

What is Hatha Yoga?

Hatha Yoga is the foundational branch of yoga that unites body, breath, and mind through physical postures (asanas), controlled breathing (pranayama), and meditation.

The word “Hatha” comes from Sanskrit:

It’s the art of balancing these two forces within you, creating strength where there’s weakness, calm where there’s chaos, and clarity where there’s confusion.

Why Choose Hatha Yoga?

Far from just being about stretching, Hatha Yoga is a powerful discipline that uses the physical body to master the mind.

Foundation for All : It is the mother of almost all modern physical yoga styles (like Vinyasa and Ashtanga), making it the perfect starting point for any age and fitness level.
Slow & Mindful : Poses (asanas) are typically held for longer periods, allowing you to focus deeply on proper alignment and the sensation within your body.
Stress Relief : By incorporating breathwork (pranayama), Hatha calms your nervous system, offering a natural and lasting remedy for stress and anxiety.

How Many Asanas Are There?

The ancient texts on Hatha Yoga refer to a traditional, symbolic number: 84 Primary Asanas, believed to be the postures through which one can achieve enlightenment.

The Classical Texts : Early, influential texts like the Hatha Yoga Pradipika, though referencing the 84, specifically detail only 15 foundational postures. These were chosen for their power to prepare the body for deep meditation.
The Focusl : The core idea is not to master 84 poses, but to achieve Sthiram Sukham Asanam, a posture that is steady and comfortable. In your Hatha practice, we focus on the most beneficial asanas to build:
Strength & Flexibility : To support a healthy, pain-free body.
Balance & Focus : To steady the mind and improve concentration.
Internal Energy Flow : To clear blockages and increase your overall vitality (Prana).

How Many Types of Asanas Are in Hatha Yoga?

The ancient text Hatha Yoga Pradipika (15th century) originally describes 15 core asanas.

However, today, modern Hatha Yoga encompasses over 84 primary postures — with thousands of safe and effective variations.

Category	Benefits	Examples
Standing Poses	Build strength, stability & confidence	Mountain, Warrior I & II, Triangle
Seated Poses	Improve flexibility & calm the mind	Forward Bend, Staff Pose, Lotus
Balancing Poses	Sharpen focus & coordination	Tree, Eagle, Dancer
Backbends	Open the chest, energise the spine	Cobra, Camel, Wheel
Forward Bends	Release tension, promote introspection	Child’s Pose, Seated Fold
Twists	Detoxify organs, improve mobility	Half Lord of the Fishes, Revolved Triangle
Inversions	Boost circulation, shift perspective	Shoulder Stand, Legs-Up-the-Wall
Restorative Poses	Deep healing, total surrender	Corpse Pose (Savasana), Supported Bridge

Namaste. Your transformation starts with one conscious breath.

2. Mat Pilates

Imagine you have a lean, resilient body that moves with effortless control… a core so strong that supports you in everything you do… and a mind so focused, stress simply melts away.

This is the gift of Mat Pilates, not just a workout, but a movement masterpiece.,

What is Mat Pilates?

Mat Pilates is a bodyweight-only fitness system created by Joseph Pilates in the early 20th century. Originally called “Contrology”, the art of controlled, mindful movement, it uses your own body as resistance on a simple mat.

No machines. No weights. Just you, your breath, and 34 original exercises that strengthen, lengthen, and transform.

Rooted in six core principles:

Why Mat Pilates is the Foundation of Fitness?

Accessible Anywhere : All you need is a mat—no expensive equipment required.
Mindful Movement : The focus on control and breathing makes it a stress-relieving, brain-sharpening practice.
Superior Core Strength : It targets deep stabilising muscles (like the transverse abdominis) that traditional workouts often miss, creating a natural internal corset.

The 34 Original Mat Pilates Exercises

While Joseph Pilates designed exactly 34 exercises, they are intelligently grouped into 6 functional categories for progressive practice:

Category	Purpose	Key Exercises (Examples)
Warm-Up & Breath	Activate core, align spine, oxygenate	The Hundred, Spine Stretch Forward
Core & Powerhouse	Build deep abdominal strength	Roll Up, Teaser, Double Leg Stretch
Spinal Mobility	Improve flexibility & posture	Roll Over, Spine Twist, Swan Dive
Leg & Glute Strength	Tone the lower body, improve stability	Single Leg Circles, Side Kick Series, Shoulder Bridge
Forward Bends	Release tension, promote introspection	Child’s Pose, Seated Fold
Back Extension	Strengthen posterior chain, open chest	Swimming, Rocking, Swan
Full-Body Integration	Combine strength, control & flow	Criss-Cross, Leg Pull Front, Control Balance

Fun Fact: Every exercise follows the “2-2-2 rule” — 2 inhales, 2 exhales, 2 pulses — keeping rhythm and breath in perfect sync.

3. Weight Loss

Imagine stepping on the scale and seeing the number drop — not from crash diets or endless cardio, but from flowing movements that ignite your metabolism, sculpt your body, and calm your cravings.

This is the power of Yoga for Weight Loss — sustainable, science-backed, and soul-nourishing.

What is Weight Loss Yoga?

“Weight loss is a lifestyle shift, and yoga is the comprehensive practice that makes it possible.”

The most effective approach to sustainable weight loss is creating a caloric deficit—burning more energy than you consume. While this is often associated solely with high-intensity cardio, the Yoga for Weight Loss approach provides a unique, three-part strategy for success:

Increased Calorie Expenditure (The Burn) : Certain dynamic styles of yoga elevate your heart rate, build lean muscle mass (which boosts your resting metabolism), and burn significant calories.
Stress Hormone Reduction (The Balance) : Yoga actively lowers cortisol, the stress hormone, which is directly linked to abdominal fat storage and emotional/stress eating.
Mindful Eating (The Awareness) : The core principles of yoga foster greater body awareness and mindfulness, helping you tune into genuine hunger cues and make healthier, more conscious food choices.

Beyond the Calories: The Yoga Advantage

Weight loss is often stalled by stress, poor sleep, and emotional eating. Yoga targets these root causes directly:

Sleep Improvement : Deep relaxation practices enhance sleep quality, which is crucial for healthy metabolic function and hormone regulation.
Reduced Cravings : Mindful practice reduces emotional reactivity, lessening the urge to use food as a coping mechanism.
Body Acceptance : Yoga shifts focus from external appearance to internal feeling and capability, making the weight loss journey one of self-care, not punishment.

We Offer the Most Effective Yoga Styles for Weight Loss

Yoga Style	What It Is	Primary Weight Loss Benefit
Vinyasa Flow	A dynamic, athletic style where movement is synchronised with the breath, creating a continuous, vigorous sequence.	High Calorie Burn & Endurance. Keeps the heart rate consistently elevated, similar to light cardio.
Power Yoga	A fitness-based approach to Vinyasa, often adding strength-building drills and core work.	Muscle Building & Metabolism. Focuses on holding challenging strength poses, building metabolically active lean muscle.
Ashtanga Yoga	A specific, fixed sequence of poses performed in the same order every time, generating internal heat.	Discipline & Deep Core Work. The rigorous structure and pace ensure consistency and deep muscle engagement.

Using bodyweight resistance, isometric holds, and mindful breath, it transforms your midsection into a stable, sculpted centre that supports every movement in life and sport.

4. Core Strengthening

We Unleash Your Powerhouse

Imagine a core so strong it lifts you effortlessly through every pose… protects your spine like armour… and radiates confidence in every movement.

This is the promise of Core Strengthening Yoga — not endless crunches, but intelligent, breath-powered activation that builds unshakable strength from within.

Core Strengthening Yoga: Beyond the Six-Pack

“Discover true core strength: the stable foundation for every movement in your life.”

When you think of a strong core, you might picture visible abdominal muscles. However, yoga defines the core, or “Powerhouse,” much more broadly. It encompasses all the muscles that stabilise the spine and pelvis: the front, back, sides, and deep internal layers.

Yoga is uniquely effective for core strengthening because it demands integrated movement and sustained stabilisation rather than isolated crunches.

Using bodyweight resistance, isometric holds, and mindful breath, it transforms your midsection into a stable, sculpted centre that supports every movement in life and sport.

Core Strengthening Advantage

Unlike traditional exercises that often focus only on the rectus abdominis (the “six-pack”), Yoga for Core Strength targets three critical areas:

Deep Stabilisers : It engages the transverse abdominis and multifidus, the muscles essential for lower back support and internal stability.
Integrated Strength : Poses require your core muscles to work simultaneously with your limbs, teaching your body to move as one strong unit.
Mind-Body Connection : The practice teaches you to actively engage and control your core muscles, turning on your internal support system for every posture and daily activity.

Poses & Principles: Mastering Stability

The strength of your yoga core practice comes not from the quantity of exercises, but from the intensity of engagement within fundamental postures. There is no fixed “number” of core-specific poses, but rather a set of postures that, when executed correctly, become powerful core builders.

Core-Intensive Posture Categories

We focus on three primary types of postures that guarantee profound core development:

Posture Category	Example Poses	Primary Core Benefit
Belly-Down Backbends	Locust Pose (Salabhasana), Cobra Pose (Bhujangasana)	Spinal Erectors & Back Core. Strengthens the entire posterior chain, crucial for postural support.
Balance & Stabilization	Tree Pose (Vrikshasana), Eagle Pose (Garudasana)	Obliques & Deep Stabilisers. Requires deep core engagement to maintain balance and prevent tipping.
Abdominal Power	Boat Pose (Navasana), Plank Variations, Dolphin Pose	Rectus & Transverse Abdominis. Directly recruits the front abdominal wall for isometric holds.

5. Flexibility and Strength

Flexibility + Strength Through Yoga: Flow Like Water, Stand Like Stone

Imagine touching your toes with ease… lifting your body into arm balances… and moving through life with the grace of a dancer and the power of a warrior.

This is Yoga for Flexibility & Strength — where stretch meets steel, and every pose builds a body that’s both supple and unbreakable.

What is Flexibility & Strength Yoga?

Flexibility & Strength Yoga is a balanced, intelligent fusion of:

It trains your muscles to lengthen under load and your joints to move freely without weakness — creating functional mobility that lasts.

We Inculcate 7 Dual-Purpose Yoga Categories That Build Flexibility and Strength

These 7 synergistic categories train flexibility (length) and strength (tension) in the same pose — no trade-offs:

Category	Stretch Target	Strength Target	Signature Poses
Forward Folds	Hamstrings, spine	Core, hip stabilisers	Seated Fold, Wide-Legged Fold, Pyramid
Hip Openers	Hips, glutes, inner thighs	Glutes, pelvic floor	Pigeon, Frog, Lizard, Fire Log
Backbends	Chest, shoulders, quads	Back, glutes, core	Cobra, Upward Dog, Camel, Wheel
Twists	Spine, obliques	Rotational core, lats	Thread-the-Needle, Revolved Triangle, Half Lord
Arm Balances	Wrists, shoulders	Core, triceps, serratus	Crow, Side Crow, Eight-Angle Prep
Standing Balances	Ankles, calves	Quads, glutes, focus	Warrior III, Dancer, Eagle, Tree
Yin + Active Holds	Deep fascia, joints	Isometric endurance	Dragon, Sphinx, Supported Bridge

Golden Rule: Hold each pose 5–8 breaths (flexibility) then add a micro-lift or pulse (strength) — double benefits, zero extra time.

The Secret: Time Under Tension

In these classes, we hold challenging poses for a moderate length of time. This time, under tension is crucial:

The Payoff: Moving Through Life with Ease

“Stop treating your body like it’s fragile. Use yoga to build a body that is durable, agile, and free from restriction.”

Choosing a yoga practice focused on this balance means you are creating a body that doesn’t just look good in a posture, but performs optimally in your everyday life.

Functional Benefit	How Yoga Delivers It	The Impact on Your Wellbeing
Increased Agility	Improves coordination and range of motion, allowing for quick, safe shifts in position.	Reduced Injury Risk in sports, hobbies, and accidental slips.
Joint Health	Strengthens the small, stabilising muscles around major joints (knees, shoulders, hips).	Less Pain from arthritis and degenerative conditions; greater joint support.
Effortless Posture	The back and core are strong enough to hold the spine upright without strain.	Look and Feel Confident all day long without slouching or fatigue.

Science Says Yes:

Scandinavian Journal of Medicine & Science in Sports (2022): Yoga improves flexibility by 40% and muscular strength by 32% in 12 weeks.
British Journal of Sports Medicine (2021): Yoga reduces injury risk by 62% in athletes by balancing mobility and stability.
International Journal of Yoga (2023): Regular practice increases collagen synthesis — keeping tissues youthful and resilient.
According to the World Health Organization (WHO), regular physical activity plays a vital role in maintaining physical health, strength, and overall well-being.

Stretch further. Lift heavier. Live lighter. One balanced breath at a time.

GENERAL INSTRUCTIONS FOR FITNESS CLASSES:

1. Arrange a dedicated yoga mat for your practice. It is advisable to buy a 10 mm yoga mat.

2. Choose a well-lit, quiet space with enough room to move freely and extend your arms and legs in all directions without obstruction.

3. Position your camera so that the instructor can clearly see your full body (from head to toes) during the entire session for effectiveness.

4. Ensure a stable, high-speed internet connection for the full duration of the one-hour class to avoid interruptions.

5. Keep recommended props (blocks, strap, bolster, blanket, etc.) ready as instructed by the expert.

6. Have water nearby and wear comfortable, movement-friendly clothing.

7. Once registration and payment are completed, your membership validity starts immediately on the same day.

8. There is no provision to pause or extend the validity under any circumstances, including absence, illness, or technical issues. Please plan your schedule accordingly.

9. For women soul captains, a different schedule in the form of recorded asanas will be provided for their menstruation days.