Class types · Mansarovar
Ladies-Only Yoga Classes in Mansarovar, Jaipur
One hour a day, six days a week, in a room with no men in it, taught by a woman who has been through most of what you are practising with. No mirrors, no audience, no explaining yourself.
Why do women in Jaipur look for a female yoga instructor?
Because half of what happens in a yoga class is physical contact and personal information. A teacher adjusts your hip in a forward bend, presses between your shoulder blades in cobra, and asks whether your back pain started before or after your delivery. For a great many women in Jaipur, that hour is simply easier when the person doing it is another woman.
It is not only about hands-on correction. It is being able to say “my period started this morning” without lowering your voice. It is not adjusting your dupatta every time you lift your arms. It is practising in front of eleven women who are all in exactly the same position rather than in a mixed room where you are counting how many men are behind you. None of this is fragility — it is just the difference between a class you attend twice and a class you attend for three years.
Ritika Khandelwal teaches every session of this batch herself. She is CERT_PLACEHOLDER certified and has taught 500+ students in Mansarovar over 5+ years, a large share of them women working around school runs, joint families, PCOS, thyroid medication, pregnancies and postnatal recovery. She is not guessing at any of it.
What is the room actually like?
Small, quiet and private. The 10:00 AM slot is deliberately placed after the school and office rush, so the building is calm and the batch is never crowded. Between 10:00 and 11:00, the only people inside the studio are the women practising and Ritika.
Privacy, concretely
- Women-only for the full hour — no male students, staff or visitors
- Street-facing windows are screened during the batch
- No photos or videos are taken in class unless every woman present agrees
- A separate space to change and leave your things
- Anything you tell Ritika about your health stays between the two of you
Comfort, concretely
- Wear what you already own — kurta and leggings is the most common outfit in the room
- Mats, blocks, straps and bolsters are provided
- You may sit out any posture, at any time, without giving a reason
- Ritika asks before she adjusts you by hand, every single time
- Children old enough to sit quietly can wait in the anteroom if you have no one at home
Who is the ladies-only yoga batch for?
Women of any age and any fitness level. In a typical week the room holds a twenty-three-year-old preparing for a competitive exam, three mothers who came straight from dropping children at school, a woman managing PCOS, and two students in their sixties who use a chair for the standing sequence.
- Beginners who have not exercised since school and would rather not start in a mixed gym
- Homemakers looking for one hour that is genuinely theirs, between the morning and the afternoon
- Women managing PCOS or PCOD who have been told to add regular movement
- Women managing a thyroid condition alongside their doctor's treatment
- Mothers cleared to restart after delivery — see postnatal yoga
- Working women on a shift or work-from-home pattern that leaves the mid-morning free
- Anyone who wants posture and back care but is not ready for power yoga
What does a typical ladies-only session look like?
Sixty minutes, same shape every day, so you always know what is coming. It follows the hatha syllabus, with more attention to the hips, pelvic floor, lower back and shoulders — the four places most women in the batch carry their day.
| Minutes | What happens |
|---|---|
| 0–5 | Sitting, settling, and a quiet check — who is on their period, whose knee is bad this week, who slept badly |
| 5–15 | Sukshma vyayama: neck, shoulders, wrists, hips, knees, ankles |
| 15–25 | Surya Namaskar at a manageable count, or a standing sequence for anyone skipping it today |
| 25–45 | Main postures — hip openers, gentle backbends, twists, and core work adapted per student |
| 45–53 | Pranayama: anulom vilom most days, bhramari when the room needs settling |
| 53–60 | Shavasana, in silence, with a bolster under the knees for anyone with a sore lower back |
How does the practice change across the menstrual cycle?
You do not have to stop practising during your period, and you also do not have to do the same class you did last Tuesday. Tell Ritika when you arrive — one word is enough — and she gives you a different version of the hour. Nobody else in the room needs to know.
| Phase | What we do | What we leave out |
|---|---|---|
| Days 1–3 of your period | Supta Baddha Konasana, supported forward bends, gentle reclined twists, longer shavasana, slow breathing | Inversions, deep abdominal work, strong twists, kapalbhati, anything that asks you to grip the belly |
| Days 4–7, as bleeding eases | Return to standing postures at your own pace; light core work if you feel steady | Rushing back into the full sequence on the first day you feel better |
| Follicular phase (roughly days 8–14) | The strongest part of the month — full standing sequences, backbends, longer holds, more Surya Namaskar | Nothing in particular; this is when most students progress |
| Luteal phase and PMS days | Hip openers, side stretches, bhramari and longer relaxation for irritability and poor sleep | Pushing for a new posture on a day when energy is already low |
| Perimenopause | Weight-bearing standing postures for bone loading, balance work, cooling pranayama for hot flushes | Long overheating sequences without a break |
Yoga supports general wellbeing and regular movement. It is complementary to medical treatment and does not replace it. If you are managing PCOS or PCOD, a thyroid condition, or you are pregnant or recently delivered, please talk to your doctor before you start, and tell Ritika what they said.
महिलाओं के लिए योग
मानसरोवर स्थित हमारे स्टूडियो में सोमवार से शनिवार, सुबह 10 से 11 बजे तक केवल महिलाओं का बैच चलता है। इस एक घंटे में कमरे में सिर्फ़ बैच की महिलाएँ और रितिका खंडेलवाल जी होती हैं — कोई पुरुष छात्र, स्टाफ़ या बाहरी व्यक्ति नहीं। बहुत सी महिलाओं के लिए यही वह बात है जिसकी वजह से वे नियमित रूप से क्लास आ पाती हैं।
कपड़ों को लेकर कोई नियम नहीं है — कुर्ता-लेगिंग्स में भी आप आराम से अभ्यास कर सकती हैं। मैट, बोल्स्टर और बाकी सामान स्टूडियो में उपलब्ध है। किसी भी आसन को छोड़ने के लिए आपको कारण बताने की ज़रूरत नहीं। रितिका जी हाथ से पोज़ ठीक करने से पहले हर बार अनुमति लेती हैं।
पीरियड्स के दिनों में क्लास बंद करने की ज़रूरत नहीं है। आने पर बस इतना बता दें — उन दिनों उल्टे आसन, तेज़ ट्विस्ट और कपालभाति छोड़कर सहारे वाले आसन और लंबा शवासन कराया जाता है। पीसीओएस, थायराइड या डिलीवरी के बाद की रिकवरी में योग नियमित गतिविधि और तनाव प्रबंधन में मदद कर सकता है, लेकिन यह डॉक्टर के इलाज का विकल्प नहीं है। शुरू करने से पहले अपने डॉक्टर से सलाह अवश्य लें।
What students notice
Benefits women report from this batch
Reported by students over months of steady attendance. Yoga supports general wellbeing and is complementary to medical care — it does not replace your doctor's advice.
You actually keep coming
The single biggest benefit. Women who felt watched in a mixed class attend this one four to six days a week for years.
Honest hands-on correction
You allow a female teacher to adjust your hips and spine properly, so your alignment improves faster.
Less lower-back and hip stiffness
The syllabus leans on the areas that housework, long standing and years of carrying children load the most.
Better sleep and calmer days
Pranayama and shavasana are never cut short, even when the physical part runs over.
Support through the month
Cycle-aware pacing means fewer weeks skipped, which is what makes progress add up.
A room of your own
Several students say the hour matters as much socially as physically. That is a legitimate reason to come.
Timings & fees
Ladies-only batch timings
At the studio: 112/187, Thadi Market, Agarwal Farm, Jhalana Chhod, Mansarovar, Jaipur.
| Batch | Days | Time | Notes |
|---|---|---|---|
| Ladies-only yoga | Mon–Sat | 10:00 – 11:00 AM | The main women-only batch, all levels |
| Prenatal yoga | Tue, Thu, Sat | 11:15 AM – 12:00 PM | Women only, with doctor's clearance |
| One-to-one at home | By arrangement | Flexible | Across Mansarovar and nearby colonies — see home & online yoga |
Fees are published openly, including the ladies-only batch — you do not have to call to find out what a month costs.
Questions
Ladies-only yoga FAQs
Is the ladies-only yoga batch really women-only?
Yes. Between 10:00 and 11:00 AM, Monday to Saturday, the only people in the studio are the women in the batch and Ritika Khandelwal, who teaches it. No male students, no male staff, no visitors. That is the whole reason the slot exists.
What are the ladies-only yoga class timings in Mansarovar?
The women-only batch runs Monday to Saturday, 10:00 to 11:00 AM, at the studio in Agarwal Farm, Mansarovar. Prenatal students have a separate slot at 11:15 AM on Tuesday, Thursday and Saturday, and home or online one-to-one sessions can be arranged at other times. See the full weekly schedule.
Can I practise yoga during my period?
Yes, and you do not need to skip class. Tell Ritika when you arrive and she will give you a gentler version of the hour — supported forward bends and reclined postures instead of inversions, deep twists and strong core work. Many students say the first two days are exactly when the class helps most. If you would rather rest, rest; nobody asks why you are on the mat quietly.
Do I need to be flexible or fit to join the ladies batch?
No. Most women joining this batch have not exercised in years, and several arrive after a pregnancy, a thyroid diagnosis, or a decade of desk work. Ritika gives you a modified version of every posture until your range improves. Nobody is compared to anybody.
I am managing PCOS or a thyroid condition. Will this class help?
Regular yoga may help you manage stress, sleep and daily movement, all of which matter when you are living with PCOS or a thyroid condition. It is complementary to the treatment your doctor has prescribed, never a replacement for it. Tell Ritika what you are managing and she will build your practice around it. Read more in yoga for PCOS & PCOD and yoga for thyroid.
What should I wear to a ladies-only yoga class?
Whatever you are comfortable moving in — a salwar kameez with a dupatta set aside, a kurta and leggings, or track pants and a loose top all work. There is no dress code and no expectation of gym wear. Mats and props are provided.
Your first class is free
Come to one 10 AM batch and see
Monday to Saturday, opposite Thadi Market in Agarwal Farm. Bring nothing, wear what you own, and decide afterwards.