Dubai Yoga Trainer Neha – Tips & Advice

Dubai Yoga Trainer Neha – Tips & Advice
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Yoga Classes Tips & Advice From Neha – Dubai Ladies Yoga Trainer
Yoga Trainer & Teacher In Dubai For Ladies - Neha

Article Category: Personal Trainer Tips & Advice

Personal Trainer Q & A Contributor: Neha

Interested in doing Yoga in Dubai? Yoga provides everyone, of any age with so many health and fitness benefits for the mind and body.

The UAE Personal Trainers website helps you connect with the leading Yoga trainers and Yoga class instructors in your local area.

Q 1 – As a professional Yoga coach in Dubai, how do you think practicing Yoga regularly (Yoga classes or Private Yoga) can help people of all ages lead a fitter and healthier life?


One of the basic causes of chronic disease is poor nutrition. A healthy lifestyle in Dubai leaves you fit, energetic and at reduced risk for such diseases based on the choices you make about your daily habits.

Good nutrition, daily yoga and adequate sleep are the foundations for continuing good health.

As a human, we are a physical, mental and spiritual being, yoga helps to promote a balanced development of all the three.

Other forms of physical exercises, like aerobics, assure only physical well-being. They have little to do with the development of the spiritual or astral body.

Managing stress in positive ways instead of smoking or drinking alcohol, reduces wear and tear on your body at the hormonal level. One who aims to achieve this has to go through a series of physical and mental exercises.

At the physical level, the methods comprise various yoga postures or ‘Asanas’ that aim to keep the body healthy. The mental techniques include breathing exercises or ‘pranayama’ and meditation or ‘Dhyana’ to discipline the mind.


Q 2 – Why do you think good nutrition plays such a large part in actually feeling and being fit and healthy in Dubai?


Nutrition is very crucial to normal functioning of the body. Without it, the body would be helpless against diseases and conditions. So you need it at all times and here are some of the reasons why nutrition is important:

Keeping the body in perfect shape and providing the energy to keep going

Boosting immunity and bolstering against diseases and keep us in perfect health at all times

To keep the body in a perfect responsive mode and to control our body weight

For creation and replacement of dead cells and support tissues in the body system

Create balance for optimal body functions

Support healthy reproduction system

For health mental wellbeing and it improves on our beauty

Healing of injuries

Prevention of deformities especially for children

Keeping the digestive system in the best condition

Helps in getting rid of toxins

It is needed for strong bones and it helps to develop the brain

Healthy sleep at all times

Now you have it all, give your body what it requires for it is important to have nutrition.


Q 3 – Why are your daily eating habits, how do you manage your own weight and stay on top of your nutritional intake?


I do an intensive session of power Yoga 4-5 times in a week followed by mediation session in morning before starting my day.

To me power yoga is very helpful to keep my body in shape.

I ensure that my diets are balanced in terms of nutrition, portion and timing of meal, I do not make it complicated in terms of counting calories etc however I do not indulge in eating and try to maintain balance with respect to portion and focus on timing of meal.

Fitness is not a weight-loss tool in my life. I am likely bigger than I’ve ever been in my life (I don’t own a scale) but I’m also stronger, more secure, more confident and happier than I’ve ever been.

The things that I would have to do to manipulate my weight are not worthy sacrifices in my life.

I use fitness in Dubai as a means to manage my stress levels and simply because it’s fun. The choices I make with my diet have more to do with my health and the health of the planet than how many calories/carbs/fat is in something.

Yoga especially is more than just a way for me to move my body. It’s connected me to the most incredible community, helped to guide me through some important decisions and helped me manage a very stressful year.


Q 4 – How often do you practice Yoga in Dubai yourself?


I practice Yoga daily before starting my day ( 4-5 times Power Yoga session in a week and 2 days of meditation and breathing practice).


Q 5 – For general fitness, stress relief and flexibility what are your top 10 yoga poses and can you explain how and why you think each works?


Even if it’s a simple 5 minute yoga sequence, managing your stress is one of the best things you can do for yourself. I practice them when I just need to feel grounded, catch my breath and remind myself that all things in life will pass- both the good, but especially the bad.

Here are top 10 Yoga Poses for general fitness stress Relief and flexibility:

1.Breath Work/Pranayam.
2.Child pose.
3.Cat/Cow pose.
4.Standing Forward fold.
5.Downward facing dog.
6.Low Lunge (Both Legs)
8.Plow Pose (Halasana)
10.Cobra (Bhujangasana)


Breath work/Pranayam


One of the keys to a mindful yoga flow is beginning the practice by assessing where you are at and building the mind-body connecting. Breath work does just this. And yes, it’s as simple as it sounds, you focus on your breath.

How it helps with stress:  Slowing your breath down calms your sympathetic nervous system (fight or flight mode) and stimulate your parasympathetic nervous system (rest and digest).

Emphasis on the exhale helps stimulate the parasympathetic nervous system (the opposite is true of inhalation) which is why you focus your breath on the exhale.

One of the classic resting postures, child’s pose is key feeling grounded in a yoga practice.

On bent knees simply fold over with your arms in front of you laying flat on the floor. Sit back on your heels, release your shoulders so they aren’t at your ears and breathe for 10 breaths.

How it helps with stress: Child’s pose helps to calm the mind and releases tension from the neck and shoulders.


Cat/Cow Pose


Come onto all fours. Plant your shins and palms firm into the mat with all 10 fingers spread wide. Keep your knees at a 45 degree angle and your shoulders over your hands. Inhale and begin placing a curve in your back bringing your navel to the earth and your heart open in front of you (cow).

On an exhale reverse the movement bringing an arch into your your spine pulling the center of your spine up to the ceiling (cat). Repeat x 3 or as desired.

How it helps with stress: Provides a gentle massage of the spine while also helping to relax the neck and shoulders.


Standing Forward Fold


Forward fold is pretty straight-forward and accessible to most people. Start by standing hips distance apart and slowly roll down folding at your hips or if coming from cat/cow push up on your heels and walk your hands to your feet.

Keep your knees as bent as you need and clasp opposite elbows to release the neck. Pull your heart towards your thighs and breathe for 10 breaths. Slowly release and roll up or walk forward into downward facing dog.

How it helps stress: stretches hamstrings and releases tension in lower back. Can also help reduce blood pressure but be cautious coming in and out.


Downward Facing Dog


From hands and knees lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.

Lengthen your tailbone away from the back and lift the sitting bones toward the ceiling.

Push the tops of the thighs back and stretch your heels toward the floor. Straighten your knees but don’t lock them.

Pull your shoulder blades down your back and spread all 10 fingers in the earth. Breathe!

How it helps with stress: Stress can often be associated with back pain. Down dog stretches the entire length of the back helping to relieve tension associate with back pain.


Low Lunge (both legs)


From all fours or down dog step one leg between your hands, keeping a 90 degree angle at your knee. Lower your back leg down to the earth.

As you continue to breathe deeply, soften the weight of your body down into your hips, and draw your tailbone down toward the ground.

Stay here for three breaths. Push back into downward facing dog and step through with the opposite foot. Repeat other side.

How it helps with stress: I don’t know about you but I carry all my stress in my hips. Oftentimes we’re stressed out by work where we’re sitting all day.

It’s only natural we hold tension in our hip flexors. A gentle low lunge can help release the tension in addition to stretching out the quads.




The ultimate relaxation pose, Many people associate savasana with sleep which can absolutely be true, but the special thing about savasana is that it’s one of the few postures where our muscles are 100% relaxed (including our mind) which is untrueof sleep where our muscles are actually still working.


Plow Pose (Halasana)


Plow Pose opens the neck, shoulders, and back. By compressing the abdomen, it massages and tones the digestive organs, which improves detoxification.

This pose stimulates and regulates the thyroid gland, relieves excess phlegm and mucus, and regulates the breath.




This pose is great to improve the flexibility of both – your hamstrings and your lower back. Your feet should be about three feet apart.

The pose is called a pyramid because this is the shape your legs create.


Cobra (Bhujangasana)


When it involves straightforward yoga poses for flexibility, cobra pose is nice because it has such a big amount of blessings for your overall upbeat.

You get a deep stretch in your back that very helps to strengthen and calm down your skeletal structure and stretches muscles in the shoulders, chest and abdominals.

dubai yoga teacher neha - tips and advice


Q 6 – For body toning and slimming what are your top 10 yoga poses and can you explain how and why you think each works?


Sun Salutation (Suryanamaskar)

Everyone knows how important Yoga is, for the overall development of the body Sun Salutation is the best. This dynamic exercise constitutes of 12 steps of yoga posture that helps in mental, spiritual, and physical satisfaction of the practitioner.

It refreshes the whole body through stretching, toning, compressing and also helps to restore vitality, stress and depression.

The main parts of the body that benefit from each of the steps of this wonderful module is digestive system, circulatory system, excretory system, endocrine system, skeleton system and nervous system.

One round of Sun salutation burns up to 13.90 calories for an average weighing person.

Take a look at the 30-minute workout calorie meter for Sun salutation as compared to the other exercise.

Bicycling (14-15.9 mph)  : 331 calories
Rock Climbing                 : 364 calories
Running (7.5 mph)          : 414 calories
Sun salutation              : 417 calories.

In Summary – Neha’s top 5 tips for how Yoga can improve your health and lifestyle in Dubai are:


  1. Don’t drink sugar calories and drink some water, especially before meals.
  2. Take vitamin D3 if you don’t get much sun exposure and use plenty of herbs and spices.
  3. Take the food rich in calcium and vitamins and the balanced mineral diet and never skip the breakfast.
  4. Make exercise a routine (no matter 10-15 mins) and make sure that you take proper sleep.
  5. Develop a positive attitude and thinking.
Whatever your fitness goal is, the UAE Personal Trainers website connects you with the best trainers in your local area
Yoga Teachers, Classes & Instructors in Dubai & Abu Dhabi
  • Providing Weight management and obesity training in Abu Dhabi are Olena’s specialist areas. Using a variety of training…
    PT Experience: Weight Management, Rehabilitation, Female Fitness, Yoga For Fitness, Pilates, Kettlebell, Bosu
    Training Since: 2012
    Languages: English
  • Female fitness coach Valeria can profile PT and group fitness in Abu Dhabi for ZUMBA, weight loss, cardio kickboxing, p…
    PT Experience: Boxing, Pilates, Fat Loss, Pre & Post Natal, Body Toning, Core, Yoga, Nutrition, CrossFit, Zumba
    Training Since: 2009
    Languages: English, Italian
  • Norah is a Yoga teacher in Abu Dhabi. She can provide Yoga for back and other muscle pain, pre and post natal yoga and g…
    PT Experience: Yoga Coaching, Pre and Post Natal Yoga, Pain Management With Yoga, Kids Yoga, Yoga For Seniors, Weight Loss, Meditation, Rehabilitation…..
    Training Since: 2015
    Languages: English, Arabic
  • Do you want to try Yoga in Abu Dhabi or improve your Yoga skills? Katarina is fully qualified to provide Yoga classes pr…
    PT Experience: Yoga For Beginners, Advanced Yoga, Yoga Therapy, Yoga For Pre and Post Natal, Stress Relief, Improved Flexibility…..
    Training Since: 2017
    Languages: English, Slovakian, Czech, Spanish
  • If you want to learn Yoga in Abu Dhabi or improve your current Yoga technique Elena can help. She provides well-structur…
    PT Experience: Yoga For Relaxation, Yoga For Rehabilitation, Reiki, Meditation, Yoga For Kids
    Training Since: 2016
    Languages: English, Russian
  • Yoga coaching in Abu Dhabi with Leila is a great experience. With more than 5 years experience she can visit you at home…
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    Training Since: 2011
    Languages: English
  • Shweta is an expert in different styles of Yoga. Her Yoga coaching in Abu Dhabi can be provided at home or outdoors and …
    PT Experience: Yoga, Yoga For Children, Yoga For Seniors, Flexibility & Mobility, Pre & Post Natal Yoga, Relaxation
    Training Since: 2017
    Languages: English, Hindi, Bengali
  • Rafaa is a fully qualified PT in Dubai with experience in many different health and fitness areas. She can provide train…
    PT Experience: Pre & Post Natal, Yoga, Fat & Weight Loss, Cardio HIIT, Muscle & Strength, Bootcamp, Functional Fitness…..
    Training Since: 2017
    Languages: English, Arabic
  • Tasneem is a female pt in Dubai with a wide range of experience. She can provide general fitness, pre and post natal tra…
    PT Experience: HIIT, Yoga, Pre Natal, Post Natal, Body Toning, Senior Fitness, Weight Management, Advanced Nutrition, Flexibility…..
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    Languages: English, Arabic
  • Dubai yoga personal trainer Neha is a specialist at providing Yoga for fitness and well-being. With her in-depth knowled…
    PT Experience: Beginners Yoga, Yoga For Seniors, Prenatal Yoga, Yoga For Rehabilitation, Yoga For Children, Body Toning, Rehabilitation Yoga…..
    Training Since: 2013
    Languages: English, Hindi, Urdu
  • Rohit is an expert Yoga coach from India who now provides private and group Yoga classes in Dubai. He is Yoga Alliance t…
    PT Experience: Yoga For Fitness, Yoga For Relaxation, Yoga For Rehabilitation, Children’s Yoga, Yoga For Seniors
    Training Since: 2009
    Languages: English, Hindi
  • Josefine is a personal fitness trainer in Dubai who can help men and women in Dubai improve their physique by using diff…
    PT Experience: Weight Loss, Bootcamp, Yoga, Flexibility, Running, Body Toning, Childrens PT, Senior Fitness, HIIT, Sports Training, TRX, Endurance…..
    Training Since: 2015
    Languages: English, Danish
  • If you want to learn Yoga, Tai Chi, Pilates or Meditation in Dubai Poonam can help. She provides one to one or group coa…
    PT Experience: Yoga, Tai Chi, Pilates, Meditation, Yoga Therapy, Yoga For Kids, Seniors Yoga, Pre Natal, Post Natal…..
    Training Since: 2014
    Languages: English
  • Hema is a fully qualified and dedicated Yoga Teacher with more 10 years experience. She provides Yoga for well-being, ge…
    PT Experience: Yoga For Well-Being, Beginners & Advanced, Pilates Coaching, Dance Fitness, Pre & Post Natal Yoga, Yoga for Kids…..
    Training Since: 2007
    Languages: English, Hindi
  • PT Experience: Yoga for fitness, Yoga for groups, Yoga for seniors
    Training Since: 2016
    Languages: English, Italian
  • Alla is a Yoga Coach and personal trainer for ladies in Ajman & Sharjah. She provides Yoga training and weight loss PT f…
    PT Experience: Yoga, Pre & Post Natal, Weight Loss, Special Needs, Muscle Toning, Female Fitness, Senior Fitness
    Training Since: 2010
    Languages: English, French, Russian, Ukranian

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