Poise Meditation Space - A.P. Colony

Gentle Yoga for Stiff Backs

Forty-five slow minutes for desk backs and older bodies. Capped at ten, chairs throughout, nothing done at speed.

₹349

₹419

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Ten people so there is floor for a chair beside every mat, a chair version of every posture rather than a back-row fallback, and a plain statement that this is not physiotherapy.

Capped at 10, because a chair beside a mat needs more floor than a mat
Every posture has a chair version, including the ones done on the floor
No vinyasa, no jumping, no inversions, no deep loaded twisting
Not physiotherapy, and it will not treat a diagnosed back problem

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Details

Forty-five minutes for a back that has been at a desk for eleven years, or a body that is sixty-five and stiff, or anyone whose honest position is that a normal yoga class is too fast and too far. Ten people, not twelve. It costs fifty rupees more than the morning class and runs fifteen minutes shorter, and both of those are the same fact: this class needs more floor per person, because half the room is working with a chair beside a mat, and it needs the teacher to reach everyone more often. Ten in a 340 square foot room with chairs is the honest number. A chair is an option in every single posture, not a fallback for the back row. Standing work is done holding a chair back. Seated work is done on a chair with feet flat. Floor work has a version that never requires getting down onto the floor, which for a lot of people is the actual barrier and is never discussed. The sequence has been reviewed by a physiotherapist, which means the postures chosen avoid end-range loaded flexion and deep twisting, the two things a stiff or previously injured back least wants at speed. That is a design review of a sequence and it is not treatment: this class is not physiotherapy and it will not treat a diagnosed back problem. The A.P. Colony room is being stood up and the timetable is not running yet. We are stating the room and the cap we have, not a facility that is already busy.

45 minutes: settling and breath 8, chair and standing work 20, floor or chair work 10, rest 7
Capped at 10. Chairs, blocks, belts, bolsters and blankets for everyone
Nothing fast, nothing bouncing, no jumping between postures, no vinyasa, no headstand or shoulderstand
Consent asked before any hands-on adjustment, every time
Honest trade-off: it is slow, and if your back is fine you will find it too slow. Morning Yoga Class at Rs 299 is the one to book instead

Product information

What happens, and why it costs more than the morning class

Total: 45 minutes, deliberately shorter than the morning class, because concentration on unfamiliar slow movement runs out before an hour does.
Why Rs 349 and not Rs 299: Ten people instead of twelve in the same room. A chair beside a mat takes about 18 square feet against 12 for a mat alone, so ten is what 340 square feet honestly holds. Fewer people over the same rent is the entire difference, and it is not a premium for the word gentle.
0 to 8 min: Settling and breath, seated on a chair or on the floor. The teacher asks what each person is working around, by name, and writes nothing down but remembers.
8 to 28 min: Standing and chair work, holding a chair back where balance is the issue. Hips, hamstrings, thoracic spine, shoulders.
28 to 38 min: Floor work, with a full chair-based version for anyone who does not want to get down and up, which is the real barrier for a lot of people and is almost never named out loud.
38 to 45 min: Rest, seven minutes, on the floor with a bolster under the knees or seated in a chair.
The physiotherapist review: The sequence was reviewed by a physiotherapist so it avoids end-range loaded flexion and deep loaded twisting, which are the two things a stiff or previously injured back tolerates worst. That is a review of a sequence. It is not a treatment and no physiotherapist is in the room.
The room, honestly: One room of about 340 square feet, roughly 22 ft by 15 ft 6 in, on the ground floor in A.P. Colony. Twelve mats at 6 ft by 2 ft is 144 square feet of mat and the rest is space to walk between them. There is one toilet, a shoe rack and a water filter. There is no changing room, no shower, no lockers and no cafe. It is a room, not a facility.
Getting in: Ground floor, one step at the entrance, so a wheelchair needs a hand over that step. Street parking for two-wheelers outside; a car parks on the lane. Tell us before you book if the step is a problem and we will meet you at it.
What the struck price is: Rs 419 is the standing rate. Rs 349 is the opening rate while the A.P. Colony room fills up. Teaching four people in a room built for twelve costs the same as teaching twelve, and the opening rate is us carrying that rather than the first few people carrying it.

What this is not, and when to book something else

Not physiotherapy: It will not treat a diagnosed disc problem, sciatica, spinal stenosis or a specific injury. If you have one of those, book Physiotherapy First Assessment at Home at Rs 1,200 first and bring the plan to this class afterwards, not the other way round.
No cure claims: It does not cure back pain, arthritis, cervical spondylosis or anything else. Slow controlled movement helps a lot of stiff backs feel and function better. That is the claim and it is where it stops.
Book the morning class instead if: Your back is fine and you want a workout. Morning Yoga Class is Rs 299 for 60 minutes at 6.30 am and is a proper mixed-level hatha class. This one will bore you.
Book one-to-one instead if: You have a specific limitation the class cannot work around, or you would rather not do this in front of anyone. One-to-One Yoga at Home is Rs 899.
When to stay home: New or worsening leg pain, numbness, pins and needles, weakness, or any change in bladder or bowel control. That is a doctor, today, not a yoga class.
Nothing forceful: No kapalabhati or bhastrika. No headstand, no shoulderstand, no jumping between postures, no vinyasa flow, nothing done to a count.
If you cannot come: Cancel more than 4 hours before and it is refunded in full. Inside 4 hours there is no refund, and the reason is the cap: the seat was held and somebody else was turned away from it. If you simply do not turn up, it is the same. This is stated here rather than discovered afterwards.
The membership: Yoga Membership, Monthly at Rs 1,500 covers this and the morning class. At Rs 349 it pays from about the fifth class in a month.

Who teaches, and if something goes wrong

The teacher named on the timetable is the teacher in the room: Whoever is listed teaches. If a substitute is unavoidable, the change is on the door and in a message before the session, and you can turn round and leave with a full refund without saying anything to anybody. The advertised teacher not being the one who teaches is the standing complaint about Indian classes and it is a fixable one.
Certification: Yoga Wellness Instructor, Level 2, Yoga Certification Board, Ministry of Ayush, verified with the board, plus a current first aid certificate and additional in-house training on teaching older and less mobile bodies.
Consent: Asked at the start and again before any hands-on adjustment. No is a complete answer. Say so once and the whole class is taught to you by demonstration and voice.
The premises: Ground floor room in A.P. Colony, Gaya, one step at the entrance, on a municipal trade licence and registered under the Bihar Shops and Establishments Act. Tell us about the step before you book and someone will meet you at it.
If the class did not run: Refunded in full without asking. A substitute you were not told about means you may leave at the door with a full refund.
If you are hurt in a class: The teacher stops, stays with you, no charge for the class, and we pay for the doctor visit.
The honest gap: The A.P. Colony room is being stood up and the timetable is not running yet. We are stating the room and the cap we have, not a facility that is already busy.

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Gentle Yoga for Stiff Backs

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