Yoga

Move, breathe and feel better every day

Asana · posture
Pranayama · breathing
Relaxation

Yoga brings together posture (asana), breathing (pranayama) and relaxation. Practised regularly, it builds strength and flexibility, calms the mind and makes healthy habits easier to keep.

Yoga with Sheetal Try a simple routine

Sheetal Mody in Warrior II on a yoga mat beside a reflecting pool — **Virabhadrasana II** Warrior II

Sheetal Mody balancing in tree pose, hands joined overhead — **Vrikshasana** Tree pose

Sheetal Mody in reverse warrior, reaching up and back — **Viparita Virabhadrasana** Reverse warrior

Sheetal Mody in three-legged downward dog beside a pool — **Eka Pada Adho Mukha Svanasana** Three-legged downward dog

Sheetal Mody sitting with her legs wide apart, chin resting on her hands — **Upavistha Konasana** Wide-angle seated pose

Sheetal Mody in a low lunge with her arms stretched overhead — **Anjaneyasana** Low lunge

Sheetal Mody in wheel pose, a deep backbend — **Chakrasana** Wheel pose

Sheetal Mody in a wide-legged forward bend, holding her feet — **Prasarita Padottanasana** Wide-legged forward bend

Sheetal Mody in reverse warrior on a mat on the grass beside a pool — **Viparita Virabhadrasana** Reverse warrior

Sheetal Mody in extended side angle pose beside a pool — **Utthita Parsvakonasana** Extended side angle

Swipe or scroll sideways to see all 10 poses.

Why yoga

How yoga supports your wellness

Good food and regular yoga work best together: one nourishes the body, the other keeps it strong, flexible and calm.

Flexibility, strength and balance

Holding and moving between poses stretches tight muscles, strengthens the core and legs, and improves posture and balance at any age.
Calmer mind, less stress

Slow breathing and relaxation settle the body's stress response. Many people feel calmer and more focused after even a short practice.
Better sleep

A regular practice, especially gentle poses and breathing in the evening, helps many people fall asleep more easily and sleep more deeply.
Heart and blood pressure

Alongside diet and medicine, regular yoga can help lower blood pressure and resting heart rate.
Blood sugar and hormones

For diabetes, PCOD and thyroid conditions, yoga supports a healthy diet: it helps with stress, weight and insulin sensitivity.
Weight and mindful eating

Yoga builds body awareness. People who practise tend to notice hunger and fullness better, which makes portion control easier.

Getting started

A 20-minute routine for beginners

Start with a few gentle neck, shoulder and ankle rotations, then work through these in order.

Tadasana Mountain pose

Stand tall, feet together, arms by your sides. Lengthen your spine and breathe slowly for 5 breaths. Builds posture and balance.
Vrikshasana Tree pose

Stand on one leg with the other foot on your inner calf or thigh, palms together. Hold 5 breaths each side. Improves balance and focus.
Trikonasana Triangle pose

Feet wide apart, reach one hand down to your shin and the other up. Hold 5 breaths each side. Stretches the legs and sides of the body.
Bhujangasana Cobra pose

Lie on your stomach, hands under your shoulders, and gently lift your chest. Hold 3–5 breaths. Strengthens the back and opens the chest.
Setu Bandhasana Bridge pose

Lie on your back, knees bent, and lift your hips. Hold 5 breaths. Strengthens the back, hips and thighs.
Balasana Child's pose

Kneel, sit back on your heels and fold forward with your arms relaxed. Rest for 5–10 breaths. Calms the mind and relaxes the back.
Anulom Vilom Alternate-nostril breathing

Sit comfortably. Breathe in through one nostril and out through the other, then swap. Continue for 3–5 minutes. Calms and balances.
Bhramari Humming bee breath

Close your eyes, breathe in, and hum softly as you breathe out. Repeat 5–7 times. Eases stress and helps sleep.
Shavasana Relaxation pose

Lie flat on your back, arms by your sides, and let the whole body relax for 3–5 minutes. Always end your practice here.

Once this feels easy, add a few rounds of Surya Namaskar (sun salutation) at the start.

Practise safely

A few simple rules

Practise on an empty stomach, or 2–3 hours after a meal.
If you have diabetes and take insulin or tablets that lower blood sugar, check with your doctor about when to practise, and keep a quick snack nearby.
Start with 15–20 minutes a day. Practising every day matters more than practising for long.
Breathe through your nose and never hold your breath in a pose.
Move slowly and stop if anything hurts. A stretch should feel comfortable, not painful.
Use a mat and wear loose, comfortable clothes.
If you are pregnant, have high blood pressure, heart disease, a back or neck problem, or have had recent surgery, check with your doctor first and learn under a teacher. Some poses and fast breathing practices like kapalbhati aren't suitable.

Yoga and food go together

Practise before a meal rather than after it, drink water through the day, and keep meals simple and home-cooked. As a dietitian and a yoga teacher, Sheetal can plan your food and your practice together.

Book a consultation

Classes

Yoga with Sheetal

Learn with a teacher who also understands nutrition and health conditions, in Pune or online.

Sheetal's yoga training and experience

TrainingAdvanced Yoga Teacher Training Course, The Yoga Institute, Mumbai
Faculty, The Yoga Institute, Mumbai September 2023 – present
- Teaches wellness classes for the Vikhroli, Andheri and Malad branches, mostly online
- Has taught on more than 20 batches of the institute's Teacher Training Course
Yoga Instructor April 2021 – present
- Specialises in yoga for people with diabetes and thyroid conditions
- Has conducted yoga training for children

Kneeling side stretch
Standing side stretch

Book a session Ask about classes

This page is general guidance, not medical advice. If you have a health condition, check with your doctor before starting a new exercise routine.

Move, breathe and feel better every day

How yoga supports your wellness

Flexibility, strength and balance

Calmer mind, less stress

Better sleep

Heart and blood pressure

Blood sugar and hormones

Weight and mindful eating

A 20-minute routine for beginners

Tadasana Mountain pose

Vrikshasana Tree pose

Trikonasana Triangle pose

Bhujangasana Cobra pose

Setu Bandhasana Bridge pose

Balasana Child's pose

Anulom Vilom Alternate-nostril breathing

Bhramari Humming bee breath

Shavasana Relaxation pose

Yoga with Sheetal

Sheetal's yoga training and experience

First session

Monthly yoga

Quarterly yoga