As strength training continues to surge in popularity, mobility is often left behind. Yet according to a yoga instructor at Primal Performance Lab, Rishahb Pathak, the two are inseparable.
The Indian yoga instructor, who has been teaching for nearly a decade and has spent the last three years in Vietnam, believes that building muscle means little if your body cannot move well. Better mobility not only improves athletic performance but also reduces the risk of injury, protects your joints, and helps you stay active as you age.
For Rishahb Pathak, yoga is less about achieving impressive poses than learning how to connect the body, breath, and mind. That philosophy shapes both his classes and his own training, where strength work, cardio, and mobility all play equal roles.
We sat down with him to talk about why every man should prioritize mobility, the simple stretches every office worker should know, and the mindset that has guided his own practice since he was a teenager.
Esquire Vietnam: You moved to Vietnam three years ago. What made you choose Vietnam?
Rishahb Pathak: Many of my friends were already living here and teaching yoga, and my older brother has been working in Vietnam for about 10 years. I already knew a little about the country, but I also did my own research. I saw that the fitness industry here was growing very quickly, and I loved the culture and the food. I decided to give it a chance, and once I started teaching here, I never looked back.
How has your experience been teaching here?
The yoga community is very supportive. Teachers help each other, and students are incredibly respectful. They often bring small gifts, food, or simply show their appreciation in thoughtful ways. It has been a wonderful place to build my career.
Many men focus on strength but ignore mobility. What would you tell them?
Start slowly. You don’t need to stretch every day when you’re beginning because your body may become sore and you could lose motivation. Three or four sessions a week is enough, even if it’s only for 10 or 15 minutes. If possible, combine mobility training with one or two yoga classes each week. Most people begin to notice a difference after just two or three weeks.
Do you also do strength training and cardio yourself?
Absolutely. Mobility alone isn’t enough. You also need strong muscles to support your joints and your movement. I combine strength training, cardio, and yoga because they complement each other. Having both strength and mobility helps you perform better, whether you’re exercising or simply moving through everyday life.
What’s your favorite yoga pose?
Child’s Pose. It’s simple, relaxing, and one of the best poses for both the body and the mind.
You started practicing yoga at a very young age. How did that journey begin?
I started when I was around 14 or 15 years old in my hometown of Ranchi, in the Indian state of Jharkhand. While I was in college, I studied at Sivananda Yoga, where I learned not only the physical practice but also the philosophy behind yoga. That’s where my passion for teaching really began.
What’s the biggest mistake beginners make?
They compare themselves with other people. They see someone performing an advanced pose and try to force themselves into it before they’re ready. That’s when injuries happen. Instead, listen to your own body and focus on your own progress.
What are three simple mobility exercises every office worker should do?
First, don’t stay seated for too long. Stand up every hour, walk around for a minute, or refill your water bottle.
Second, do gentle neck and shoulder rolls to reduce stiffness from sitting at a desk.
Finally, practice a seated spinal twist and a seated hip stretch. Those two movements help loosen the hips, improve spinal mobility, and reduce lower back tension after long hours of sitting.
Beyond the physical benefits, what does yoga mean to you?
For me, yoga is about connecting your body, your mind, and your breath. When those three things work together, you become more aware of yourself. You become stronger, calmer, and more focused. Those benefits stay with you long after you leave the yoga studio.
What goes through your mind when you practice alone?
I try not to think about the past or the future. I focus only on the present moment. I pay attention to my breathing and the muscles I’m using in each movement. When your attention stays on your body, your mind naturally becomes quiet.
People often think flexibility is just about touching your toes. What are the real health benefits of good mobility?
Good mobility helps your body move the way it is supposed to. It lowers your risk of injury, keeps your joints healthy, and improves your range of motion. As you get older, mobility becomes even more important because it helps you stay active, balanced, and independent. Flexibility is useful, but mobility is what allows you to move well throughout your life.
