YOGA AT EKOHAM
Movement that listens to your body.
Movement that listensto your body.
Most yoga classes are designed for people who already feel fine. Sequence after sequence, pose after pose sometimes beautiful, sometimes exhausting, almost always disconnected from why you actually walked through the door.
You came because your back hurts. Because you can’t sleep. Because you haven’t taken a full breath in weeks. Because something you’re not quite sure what feels off.
That gap between what yoga promises and what most studios deliver is exactly what Ekoham was built to close.
Yoga at Ekoham is different.
✦ We start with your nervous system, not your flexibility.
✦ We use movement to address what you actually feel — in your body, not on Instagram.
✦ Every class is guided with a therapeutic lens — not a performance standard.
✦ Sheetal's background in psychology means breath and emotion are part of every session.
Five Practices. One Integrated Path.
Choose where to begin or let us recommend the right starting point for you.
Therapeutic Yoga
Movement designed around specific physical and emotional conditions — back pain, burnout, anxiety, chronic tension. Informed by psychology, not just anatomy.
Hatha & Mindful Flow
Classical Hatha sequences and breath-led Mindful Flow building functional strength, spinal mobility, and the mental steadiness that holds up outside the studio.
Yin & Restorative
Long-held, prop-supported postures that release the deep connective tissue and calm the nervous system. The antidote to high-intensity everything.
Breathwork & Pranayama
Ancient breathing techniques - Nadi Shodhana, Box Breathing, Kapalabhati applied with modern understanding of the autonomic nervous system. The fastest way to shift your state.
Yoga Nidra
Guided non-sleep deep rest — a state of conscious relaxation more restorative than sleep for some. Scientifically supported. Completely accessible. No flexibility needed at all.
What Yoga at Ekoham Actually Does
Not promises observable changes, grounded in how the nervous system responds to consistent practice.
Better Sleep
Yoga Nidra and restorative practices downregulate
the sympathetic nervous system, reducing the cortisol
that keeps you awake at 2 AM.
Calmer Mind
Regular breathwork activates the vagus nerve, shifting you from fight-or-flight toward rest-and-digest. You'll feel the difference within sessions.
Less Pain
Therapeutic sequencing addresses the muscular imbalances and postural habits that cause chronic back, neck, and hip pain.
Nervous System Regulation
The most underrated benefit. When your nervous system learns to settle, everything becomes more manageable work, relationships, rest.
Functional Strength
Hatha and Flow build real-world strength not for aesthetics, but for the life you're living. Better posture, stronger core, injury resistance.
Emotional Resilience
The body holds what the mind hasn't processed. Yoga creates space to notice, feel, and release supported by Sheetal's psychological understanding.
You Don't Need to Be Ready. Just Willing.
The Burned-Out Professional
You power through deadlines, meetings, and back-to-back calls. By evening you're exhausted but wired.
Restorative Yoga + Breathwork — energy retrieval, not expenditure.
The Rebuilder
Recovering from injury, surgery, or a physical setback. You need movement that supports, not challenges.
Therapeutic Yoga + Yin — injury-aware, body-respecting progression.
The Anxious Achiever
Your mind is always running ahead of the present moment. Calm feels temporary, if it comes at all.
Therapeutic Yoga + Yoga Nidra — breath-led regulation, nervous system first.
The Curious Beginner
You've been meaning to try yoga for a while. You're just not sure it's for someone like you.
Hatha Foundations — clear guidance, no expectations, no judgement.
~ You don't need to be flexible to start yoga. You need to be flexible to skip it ~
Why Our Yoga Is Different: The Integration Explained
Yoga as a Therapeutic Tool
In most studios, yoga is taught as a physical discipline sequences of postures with the goal of flexibility, strength, or a particular aesthetic. Instructors are trained in anatomy and alignment. That's valuable. But it leaves out half the picture.
At Ekoham, every yoga session is informed by Sheetal's background as a psychologist. That means the breath isn't just a cue for alignment it's a tool for nervous system regulation. The pace of a session isn't chosen for aesthetics it's chosen based on the physiological needs of the people in the room. A posture isn't just a shape it's an opportunity to notice what the body is holding.
The Nervous System Lens
Modern neuroscience and ancient yoga are saying the same thing: the body and mind are not separate systems. Stress doesn't live only in your thoughts — it lives in your jaw, your breath, your shoulder girdle, your gut. Chronic tension is the body's way of telling you it's been in survival mode for too long.
Our approach begins there. Before any posture, before any sequence — we ask: what does your nervous system need today? Is it activation, or is it rest? Is it challenge, or is it release? The answer shapes the session.
~ Sheetal Tiwari, Founder
How Yoga and Therapy Work Together Here
Ekoham is unique in offering both counseling and yoga under the same roof, guided by the same practitioner. This matters more than it might seem.
In standalone yoga:
- A posture creates a sensation in the body.
- The sensation passes. The class continues.
- The emotional content remains unprocessed.
In isolation therapy:
- A feeling is identified and explored verbally.
- Understanding grows. But the body tension remains.
- Change stays in the head, not the whole system.
At Ekoham — integrated:
- Yoga surfaces what the body has been holding.
- Breathwork creates space to be with it, not flee from it.
- Psychological awareness helps you understand what's happening — without spiralling.
- Over time, the body and mind learn the same new language: safety.
What a Typical Session Looks Like
No two Ekoham yoga sessions are identical because no two people’s needs are. But here’s the general shape of what to expect:
Arrival & Grounding (5 min): A brief check-in with the breath and the body. What did you carry in with you today? No analysis. Just noticing.
Breath Activation (5–10 min): A Pranayama technique chosen for the day’s intention: calming, energising, or centring.
Movement Practice (35–45 min): The main body of the session. Structured around your needs: therapeutic sequences, mindful flows, or deep restorative holds. Always at a pace that allows real presence.
Integration (5–10 min): A closing Savasana or Yoga Nidra. The body consolidates the practice. This is often where the most important shifts happen.
Brief Closing (2–3 min): A moment to re-enter the day without rushing. Sometimes a breath. Sometimes a word. Always intentional.
Online Yoga Does It Work?
Yes and we can say this with confidence because we’ve been doing it carefully.
Online yoga at Ekoham is not a lesser substitute for in-person. It’s a different format with its own advantages.
Online works especially well for:
✦ Yoga Nidra and Breathwork — no props or space required
✦ Therapeutic Yoga — Sheetal can guide with verbal precision
✦ Consistency — when travel, weather, or schedule is the barrier
✦ Privacy — sometimes it's easier to be honest about what you're feeling at home
What we ensure online:
✦ Video is reviewed before sessions if requested
✦ Instructions are clear and safe without physical hands-on guidance
✦ Sessions are private — never recorded without explicit consent
✦ A WhatsApp check-in after your first online session
From the People Who've Practised Here
Not Sure Where to Start?
That’s completely okay. Begin with a free 20-minute personalized wellness consultation with Sheetal. No pressure, no commitment just an honest conversation about where you are and where you want to be.
Simple, Transparent Pricing
No hidden fees. No long-term lock-ins until you’re sure. Start with a single session.
Per class
✦ Any single group class
✦ Yoga Nidra / Breathwork
✦ Online or in-person
✦ No booking commitment
Most Popular
Per month
✦ All group yoga classes
✦ Online + in-person
✦ Priority booking
✦ Monthly check-in with Sheetal
Per session
✦ Private 60-min session
✦ Personalised sequencing
✦ Post-session WhatsApp notes
✦ Online or in-person
✦ First-time? Start with the Eco-Start Pack — 1 Holistic Assessment + 2 Group Classes — ₹2,500
✦ All prices include a pre-session intake conversation for new clients.
✦ Concession pricing available for students and seniors — ask us directly.
Common Questions
Completely. Flexibility is a result of yoga practice — not a requirement for starting it. Every session at Ekoham is adapted to where your body actually is. We've never turned anyone away for being 'too stiff'. That's exactly why you'd come.
A regular yoga class follows a set sequence. Therapeutic Yoga is designed around a specific condition — back pain, anxiety, burnout, post-surgery recovery. At Ekoham, even our group classes carry a therapeutic lens. But for a fully personalised approach, 1:1 therapeutic sessions are recommended.
Yes — and we'd encourage it. That integration is the core of what makes Ekoham different. You can start with one service and add others as you become more comfortable. Or speak to Sheetal during your intake to co-design a plan from day one.
We see meaningful shifts with two sessions per week over 4–6 weeks. One session is better than none. Consistency matters more than frequency. We'll work with your schedule, not against it.
Yes. Therapeutic Yoga, Restorative Yoga, and Yoga Nidra are all used to address specific conditions. Tell us what's going on during your intake and we'll design a plan that actually speaks to it.
Go Deeper
Pilates at Ekoham
Complement your yoga with precision movement — Reformer Pilates for posture, core stability, and back pain relief.
Therapy & Counseling
Ready to go deeper? Integrate talk therapy, somatic healing, and psychological support alongside your yoga practice.
Reset Session
Not sure where to start? A 60-minute Reset Session maps your needs across Yoga, Pilates, and Therapy — and finds your right first step.
"I've done yoga at three different studios in Pune. Ekoham is the first place where I've felt like the teacher actually knows what's happening in my body — and cares. The breathwork alone has changed how I handle pressure at work."
— Meera R., 38 Project Manager, Hinjewadi