Upa-Yoga essentially means “sub-yoga” or “pre-yoga”. Because of its many immediate and evident benefits, the word Upa Yoga in Indian languages is commonly used to denote “usefulness.”  It is a simple yet powerful system of practices that activate the joints, muscles and energy system. Based on a sophisticated understanding of the body’s mechanics, Upa-Yoga brings great ease to the whole system. It relieves physical stress and tiredness. Within the human system, the energy flows along 72,000 pathways called nadis. At the joints, the nadis form energy nodes, making the joints into storehouses of energy. Upa-Yoga activates this energy and also lubricates the joints, creating an instant sense of alertness and liveliness. It rejuvenates the body after a period of inactivity and negates the effects of jetlag and long travel.

Benefits of Upa-Yoga

  • Relieves physical stress and tiredness
  • Strengthens the joints and muscles
  • Activates the joints, muscles, and energy system
  • Rejuvenates the body after periods of inactivity
  • Negates the effects of jetlag and long travel

Sadhguru talks about Upa-Yoga

Practice Requirements

Age – 8 and above

Intensity – Low to Medium

No Prior experience necessary


UY Beginner (includes all UY practices):

i) 1 session, 3 hrs 15 min/session

ii) 2 sessions, 2 hrs/session

iii) 3 sessions, 1 hr 30 min/session

iv) 5 sessions, 1 hr/session

UY Advanced (all basic practices plus advanced versions):

v) 6 sessions, 1 hr/session


Empty Stomach Requirement
  • Meals should be consumed 4 hours before class
  • Snacks can be consumed 2.5 hours before class
  • Beverages can be consumed at least 1.5 hours before class



Consult a physician before practicing if you have the following conditions:

  • Back, neck, hip, or leg disease
  • Injury
  • Artificial joint replacement
  • Heart disorder