Onboarding Steps
Step by Step process of onboarding
At YogMitra we start with understanding — not assumptions. Every new client completes a structured assessment that examines posture, flexibility, balance, core strength, cardio, breath, body composition and joint mobility. That assessment is the compass for a personalised, safe and results-driven program; we only proceed once risks are reviewed and a clear plan is agreed.
This measured approach protects your body, accelerates meaningful progress, and builds lasting resilience of both body and mind.
Steps We Follow
Welcome & Intake
After we receive your contact, we send a brief intake form and schedule a 45 minute assessment. The intake captures medical history, activity level, goals, injuries, medications and daily routine to prepare the assessor.
Flexibility Test
We test range of motion in key areas such as hamstrings, hips, shoulders and spine using active and passive movements. Results reveal tightness patterns that inform mobility and restorative programming.
Core Strength Test
We evaluate trunk stability with plank variations, timed holds and functional core tasks. This baseline guides safe progression into strength work and advanced poses.
Breath Capacity (Respiratory Assessment)
We observe breathing pattern, diaphragmatic use and inspiratory/expiratory ease through guided breath tests and movement observation. This creates a basis for breathwork, stress management and endurance improvement.
Joint Mobility Check
We screen functional mobility across major joints — shoulders, hips, knees, ankles — using active ROM tests. Findings highlight restrictions that require progressive mobility protocols or medical referral.
Personalised Program & Onboarding
Based on the assessment we prescribe a tailored program detailing class types, frequency, intensity, breathwork and self-care. You receive a 4–6 week roadmap and we start only after you approve the plan.
Postural Assessment (Why it matters)
We examine spinal alignment, shoulder and pelvic position, head carriage and habitual posture via visual screens and simple movement tests. This identifies compensations and prioritises corrective work to prevent pain and improve movement quality.
Balance Test
We assess single-leg balance, dynamic stability and proprioception through timed stands and light balance drills. This determines neuromuscular control, fall risk and the need for stability-focused training.
Cardiovascular Endurance
We measure functional aerobic capacity with a submaximal step or walk/cycle protocol. The outcome sets safe intensity zones and conditioning targets aligned to goals.
Body Composition
We record non-invasive body composition markers (tape, skinfold or BIA proxy as appropriate). These metrics inform realistic goal-setting and nutrition/conditioning guidance.
Synthesis & Risk Review
We consolidate data into a client profile: Strengths, Weaknesses, Movement Limitations and Risk Flags. Any red flags (unstable conditions, uncontrolled hypertension, acute injury) trigger a pause and referral for medical clearance.
Progress Tracking
We reassess every 4–8 weeks using the same objective tests plus subjective feedback to measure progress and refine the program.
Steps We Follow
Welcome & Intake
After we receive your contact, we send a brief intake form and schedule a 45 minute assessment. The intake captures medical history, activity level, goals, injuries, medications and daily routine to prepare the assessor.
Postural Assessment (Why it matters)
We examine spinal alignment, shoulder and pelvic position, head carriage and habitual posture via visual screens and simple movement tests. This identifies compensations and prioritises corrective work to prevent pain and improve movement quality.
Flexibility Test
We test range of motion in key areas such as hamstrings, hips, shoulders and spine using active and passive movements. Results reveal tightness patterns that inform mobility and restorative programming.
Balance Test
We assess single-leg balance, dynamic stability and proprioception through timed stands and light balance drills. This determines neuromuscular control, fall risk and the need for stability-focused training.
Core Strength Test
We evaluate trunk stability with plank variations, timed holds and functional core tasks. This baseline guides safe progression into strength work and advanced poses.
Cardiovascular Endurance
We measure functional aerobic capacity with a submaximal step or walk/cycle protocol. The outcome sets safe intensity zones and conditioning targets aligned to goals.
Breath Capacity (Respiratory Assessment)
We observe breathing pattern, diaphragmatic use and inspiratory/expiratory ease through guided breath tests and movement observation. This creates a basis for breathwork, stress management and endurance improvement.
Body Composition
We record non-invasive body composition markers (tape, skinfold or BIA proxy as appropriate). These metrics inform realistic goal-setting and nutrition/conditioning guidance.
Joint Mobility Check
We screen functional mobility across major joints — shoulders, hips, knees, ankles — using active ROM tests. Findings highlight restrictions that require progressive mobility protocols or medical referral.
Synthesis & Risk Review
We consolidate data into a client profile: Strengths, Weaknesses, Movement Limitations and Risk Flags. Any red flags (unstable conditions, uncontrolled hypertension, acute injury) trigger a pause and referral for medical clearance.
Personalised Program & Onboarding
Based on the assessment we prescribe a tailored program detailing class types, frequency, intensity, breathwork and self-care. You receive a 4–6 week roadmap and we start only after you approve the plan.
Progress Tracking
We reassess every 4–8 weeks using the same objective tests plus subjective feedback to measure progress and refine the program.