Yoga for Pain Relief and Mobility
Daily aches from a desk job or sciatica don't have to be your permanent reality. I help you address the root cause with medical yoga, moving beyond just stretching to real relief.
That constant ache from sitting at a computer is something I help many people with. This video shows two key asanas, Bhujangasana and Setu Bandhasana, to build a more flexible and strong back, countering the effects of a desk job.
Here are five of my best spine mobility exercises for anyone suffering from back pain. The sequence includes neck flexion, cat-cow, and a deep spine twist in Malasana to gently increase your range of motion.
This is part one of my 20-minute routine for general back pain. It includes gentle lateral stretches and a modified Shavasana with folded legs to help release tension without straining your lower back.
This is part two of my back pain routine, perfect for continuing your practice. I guide you through poses like Balasana (Child's Pose) and Shalabhasana (Locust Pose) to build strength and flexibility in the entire back.
If you suffer from sciatica, you know how debilitating the pain can be. This sequence of four asanas, including a gentle supine twist, is designed to release tension around the sciatic nerve and provide relief.
I'll explain what sciatica is and demonstrate two effective, often underrated, exercises to manage the pain. This includes a supine figure-four stretch and the Dead Bug pose to strengthen your core and support your lower back.
Don't just stretch your sciatica; you need to strengthen the supporting muscles too. Here I demonstrate Scorpion Kicks, a dynamic movement that helps decompress the lower back and create space for a pain-free leg.
About this collection
Pain isn't just 'tightness'—it's a signal about your alignment. In my sessions, we don't just stretch; we fix the root cause. Whether you are dealing with a desk-induced hunch or sciatica, I’ll show you exactly which movements to stop, which to start, and how to use simple props at home to support your spine safely.
Not Just Stretching
Galat tarike se yoga karoge toh problem badh sakti hai (If you do yoga incorrectly, your problem can get worse). That is why I don't believe in generic flows for pain relief. We start with an anatomical audit to understand why your back or neck is hurting. Are your shoulders rounded? Is your pelvis tilted? We find the 'why' before we fix the 'how'.
Dealing with Sciatica & Back Pain
If you have sciatica, you know the pain can go from your lower back all the way to your toes. Many people make the mistake of just forcing deep stretches, which can actually compress the nerve further. Instead, we focus on decompression and stabilization. I teach specific, underrated moves like Scorpion Kicks and Dead Bug variations to strengthen the muscles that actually support your spine.
Desk Job Fixes
If you spend 8+ hours at a desk, your body adapts to that position. We work on reversing the 'hunch' by opening the chest and strengthening the upper back, not just pulling your shoulders back. You will learn how to use a chair properly for support and which movements to avoid to prevent further disc aggravation.
How We Work
Whether you are in Bellandur, Sarjapur, or joining online, my approach stays the same: technique-first. You get:
- Clear Cues: No confusing Sanskrit jargon. I break down body science in simple English.
- Prop Adaptation: Learn to use walls, bolsters, or even your sofa to practice safely at home.
- The 'No-Hero' Policy: We practice to heal, not to impress. Savasana is just as important as the strength drills.
Vaibhav
I'm Vaibhav. I’m a dedicated Ashtangi, but for these sessions, I’m your medical yoga guide. I don't believe in one-size-fits-all routines—we will break down your posture, find what's causing your pain, and fix it, one asana at a time.
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