---
title: "Yoga for Back Pain & Sciatica Relief in Bengaluru"
description: "Get lasting relief from back pain and sciatica with medical yoga. I offer personalized sessions in Bengaluru to fix your posture, mobility, and pain."
canonical: https://mytribe.in/iamashtangi/yoga-therapy-for-health-conditions/dard-se-azaadi-yoga-for-pain-relief
last_updated: 2025-09-06
---

# Yoga for Pain Relief and Mobility

Tribe Verified · Verified for 500+ back pain sessions

By [Vaibhav](https://mytribe.in/iamashtangi) · Online & In-person therapy in Bellandur & Sarjapura · ₹800 per session (estimate)

Part of [Yoga Therapy for Health Conditions](https://mytribe.in/iamashtangi/yoga-therapy-for-health-conditions). [View full gallery](https://mytribe.in/iamashtangi/yoga-therapy-for-health-conditions/gallery)

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.

## Photos and videos

- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/231ce05b-73d1-4bba-89a7-e4b8e1028883)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f14be042-b5ae-41aa-a904-d39dfb60e491)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d33fe484-16cd-4f1b-b95a-c913371ec3bd)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25930201-b126-4613-9665-3170ad09672e)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0928ac1e-82e6-4329-b9b8-05b9d8cf6849)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39dd978b-6b4b-4d0f-b9f8-20552a72fe3a)
- [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b72fb7ae-15fd-41a1-90d9-0ec9a488fb29)
- [Video: Back bending with back pain can make things worse by compressing a herniated or bulging disc. I explain why and show you safer alternatives like lateral stretches, vertical stretches, and gentle twists to find relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cb5b6ad-f391-4fdb-b08e-475c785e18d1)
- [Video: If you have pain in your neck and upper back from sitting at a desk, you can do these stretches right in your chair. I'll show you how to use your chair for support to open up the shoulders and release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09a226f2-1c34-4e68-83ac-ddc23f1a453f)
- [Video: If you can't clasp your hands behind your back, it's a sign of tight shoulders. This video offers a series of six exercises to improve shoulder mobility, which can also help with issues like frozen shoulder and a hunchback.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75cb0849-52e3-4814-94d8-472f9fd19661)
- [Video: Shoulder stiffness can be frustrating, but this simple exercise can help. Using a wall for support, I demonstrate a movement that increases flexibility and can provide freedom from cervical stiffness and shoulder pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70d822cf-e478-401b-bb80-0d68867d553e)
- [Video: Poor posture is a common problem, but yoga can help correct it. This video demonstrates five poses, including sitting lateral stretches and Downward-Facing Dog, to correct shoulder alignment and lengthen the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dcbade8-f430-4333-95f5-eae6e77d88c7)
- [Video: This simple twisting stretch is a great way to correct your posture. It helps to open up the chest and shoulders, counteracting the rounding of the back that comes from daily activities like using a phone or computer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1d8800f-2f7e-4daa-866c-309884055aed)
- [Video: A hunchback, or kyphosis, can be improved with targeted exercises. Here, I show how to use a wall to practice Utkatasana (Chair Pose) correctly, which helps strengthen the back and realign the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9fe12b1-6079-4221-9b9e-b5e799139223)
- [Video: The traditional Dand, or Hindu push-up, is a fantastic exercise for a healthy spine. In this video, I demonstrate variations like the Hindu Dand and Parshva Dand, which build upper body strength and spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a563090-be02-4855-8439-4b79503f28cf)
- [Video: The Hanuman Dand is a powerful movement that can prevent back problems for life. Practicing just ten of these slow, controlled movements daily will strengthen your entire back and improve hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bac4cbe-4331-478d-b4b1-1d85d673f24f)
- [Video: If you have knock knees, where the knees tilt inward, this side lunge variation can help. This exercise strengthens the outer thigh muscles and adductors to improve your leg alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1eb8774-b80a-4a6d-9a1b-00961fce05cf)
- [Video: This simple neck hang off the edge of a couch or bed can provide immense relief. Doing this for just 2-3 minutes before bed can reduce stress, improve sleep, relieve sinus pressure, and ease neck pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/453b8f50-ed21-4b9c-af26-af2622efa419)
- [Video: If your back rounds when you sit on the floor, it's often due to tight hips. I'll show you how to use a block to elevate your hips, allowing you to sit with a tall spine and stretch your inner thighs effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/699b9662-3c47-4a44-b3ff-6f55cf475bde)
- [Video: This dynamic bridge pose variation is excellent for improving mobility and building a stronger, pain-free body. It activates the glutes and hamstrings, which are crucial for supporting a healthy spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26f30282-871a-4c2a-aa75-b02476209ba2)
- [Video: This back pain relief stretch, a variation of the pigeon pose, is great for releasing deep tension. The animation shows how it helps decompress the lumbar spine, providing relief from nerve compression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a6153ab-cde6-4fb1-bfad-522f7af8c716)
- [Video: Your spine needs movement to stay healthy. This wave-like motion, flowing from Downward Dog to a kneeling position, provides a subtle and gentle movement to decompress the spine and relieve stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a2685ca-ecad-42b7-aa3a-03ce6c825059)
- [Video: If you feel stiffness in your back, this modified cobra pose using a couch for support can help. It allows you to gently extend your spine and open your chest without putting pressure on your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e597bd8d-6d2b-45ff-a282-3f8139676701)
- [Video: This kneeling chest-opening stretch using a couch is perfect for correcting posture and reducing back pain. It also increases flexibility in the upper back and improves breathing by opening up the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20a332e5-38c0-47e5-976b-4997feb1354f)
- [Video: This simple rocking motion while hugging your knees to your chest, known as Apanasana, is a gentle way to massage and release the lower back. The animation shows how it helps decompress the vertebral discs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d31098b1-1a52-4785-b44f-fbcb5e84b836)
- [Video: For those with sciatica or a slip disc, this supported inversion can provide significant relief. By resting your hips on a couch and letting your upper body hang, you use gravity to gently decompress the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7db7595e-d02d-4066-9920-7b1a8a92add6)
- [Video: This supine spinal twist is one of the best ways to release general back pain. It gently stretches the muscles along the spine and hips, improving mobility and easing discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24a283b0-9253-4f69-b13e-7627f371a67a)
- [Video: If you have scoliosis, or curvature of the spine, certain movements can help. This crawling-style movement helps to engage and strengthen the muscles on both sides of the spine asymmetrically.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c33bec8-2fb1-48e3-91ae-8440951198bc)
- [Video: This is part one of a series for scoliosis, demonstrating poses like Trikonasana (Triangle Pose). These asanas help to lengthen the sides of the body and create more balance in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4eea45fa-2dda-45dd-9432-ceaf54f67d14)
- [Video: This stretch provides instant relief from sciatica pain by targeting the piriformis muscle. Remember to keep the leg that is in pain dominant in the stretch to get the most benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aee76d38-9edb-4c15-9edb-8aef8e5cbb8e)
- [Video: If you're suffering from back pain, try these lateral stretches. They target the quadratus lumborum, a key muscle in the lower back that often gets tight from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/430b2abe-1600-4827-a58f-b36fb8c93f34)
- [Video: Decompress your spine with these gentle waves. This movement helps to create space between the vertebrae, which is especially beneficial for anyone with back pain or stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9ed7026-36f4-483b-a7ed-ac3207606555)
- [Video: This twisting squat variation is excellent for targeting lower back pain. It stretches the muscles of the lumbar spine and hips, providing relief and improving mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/230c8f70-8b16-4acb-bf7d-7a065abd139b)
- [Video: This dynamic leg lift from a tabletop position helps to release back and hip pain. It strengthens the glutes and lower back muscles, which are essential for a stable pelvis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51ae3257-41c5-4416-86ae-c3693fdabf49)
- [Video: For back pain caused by sitting for long periods, try these lateral stretches in Samakonasana (straddle split). This pose opens the hips and stretches the sides of the body, relieving lower back tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2744681b-f229-4bc2-a232-1d26e832f70c)
- [Video: Dead hangs are a simple yet powerful way to decompress the spine and reduce lower back pain. Just hanging from a bar strengthens your grip and shoulders while letting gravity do the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b77f059c-9fe0-42a3-b5d5-5e193e36ccb1)
- [Video: If you sit a lot, your back needs extra care. This supported cobra pose against a wall is a great way to open the chest and counter the forward hunch, relieving stiffness in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faeb4494-247a-4eef-ba5c-4e37721c422f)
- [Video: This supine twisting stretch is excellent for general back pain from long hours of sitting or standing. However, avoid this stretch if you have a slip disc or other chronic back condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0716c1aa-5fc5-4f5e-aa0d-300af9ed29c8)
- [Video: This lateral stretch is another great option for relieving sciatica pain. By stretching the side of the body, you can help release the quadratus lumborum muscle, which can sometimes contribute to sciatic nerve irritation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96c33fd8-2d01-41eb-ad28-ebd07bec7da4)
- [Video: If you have tight hips, this dynamic child's pose variation can bring a lot of relief. The slow, controlled movement helps to gently open the hip joints and release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0104bceb-3d92-4666-9048-a3cb0a4c12dd)
- [Video: If you experience shoulder pain, this wall stretch can make a big difference. It helps to open up the chest and shoulders, improving posture and releasing built-up tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfbbd8b4-57d2-470b-b4b1-34ac71e0f3fc)
- [Video: Side back pain can often be traced to tight muscles like the quadratus lumborum. This kneeling side bend specifically targets that area, providing relief and improving flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce444701-7d9b-4426-a97d-c421fa6cd94c)
- [Video: This posture correction exercise, a variation of camel pose, is excellent for opening the chest and shoulders. It helps improve a rounded posture and releases tension in the upper back, but should be done with care.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f0c40f7-d2ec-41da-9346-cab13ed22ff1)
- [Video: This exercise, combining a lunge with a hamstring stretch, has five key benefits. It promotes a healthy back, prevents knee pain, stretches the hamstrings, relieves sciatica, and improves overall leg mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f2f1bad-dafe-46d0-ac98-b084e38f444a)
- [Video: If you sit for 8 hours a day, your back needs this flow. This sequence of spinal movements helps to counteract the negative effects of prolonged sitting and keeps your back mobile and pain-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99e92799-4e09-45bf-85fb-f0ed8f432703)
- [Video: This supine twisting stretch is a fantastic way to find relief from back pain. It gently rotates the spine, releasing tension in the lower back and gluteal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ace90bd-bbf2-4ebb-b303-f0e97c753e79)
- [Video: This stretch, known as the "thread the needle" pose, is perfect for relieving back pain. It targets the muscles around the hips and lower back, which often get tight from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14bbbf13-b329-4e46-93e0-d11e949d0372)
- [Video: Upper back ache is very common for those with desk jobs. This simple prone exercise strengthens the upper back muscles, helping to improve posture and reduce pain between the shoulder blades.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ac4008a-7fd3-44ec-9a2b-8930ca1af791)
- [Video: This one-minute daily stretch, the extended puppy pose, can fix your posture. It opens the shoulders and thoracic spine, providing relief from the hunching that comes with desk work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39fb4922-62d3-4b5f-8aef-98954d8aeb07)
- [Video: If you have side back pain, this dynamic side lunge can help. It stretches the inner thighs and the side of the torso, targeting the muscles that contribute to lateral back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b7d045c-3ac7-43ce-973c-78f08b8c064d)
- [Video: Here are three essential yoga poses for back pain to share with your partner. The sequence includes Bridge Pose for strengthening, a spinal twist for release, and a figure-four stretch for the lumbar muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46837637-2011-41d2-91ee-fb7d9c59b7c1)
- [Video: This revolving lunge stretch is great for tight hamstrings and sciatica relief. The twist adds an extra dimension to the stretch, helping to release the piriformis and other deep hip muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/097e9976-4790-4636-850a-278bc963d1a4)
- [Video: Your hamstring health is directly linked to your back, knee, and hip health. This video shows several ways to stretch your hamstrings to keep your entire lower body healthy and pain-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ce5920b-b1c5-4d6b-a852-6a17e4bb5ca3)
- [Video: Did you know you can practice Adho Mukha Svanasana (Downward-Facing Dog) against a wall? This variation is excellent for stretching the hamstrings and upper back without putting pressure on the wrists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fca20677-fdfb-4114-b439-1b36a1f0c3be)
- [Video: If you work a 9 to 5 job, this simple stretch using a chair can be a lifesaver. It helps to decompress the spine and stretch the shoulders, relieving upper and lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e12dae2c-dd36-490a-bc3c-b92854e17106)
- [Video: This variation of the Cat-Cow pose helps to relieve back pain while also strengthening the back and glutes. The added leg lift challenges your balance and engages your core more deeply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5274efaa-d442-434e-85d5-9c4b4912e327)
- [Video: If you have back pain, these postures can help. The sequence includes gentle movements like the one-legged frog pose to release tension in the hips and lower back safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe86aade-c598-4e36-8d14-edba09473cb6)
- [Video: If you have a hunchback, frozen shoulder, or cervical pain, this pose can help. This variation of Ustrasana (Camel Pose) opens the chest and shoulders, but should be avoided if you have lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5b25eb3-df02-4f6d-91b9-e3fbd851b9de)
- [Video: Here are a few poses that can fix your back after working on a laptop for more than 5 hours a day. These simple movements are designed to counteract the negative effects of prolonged sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de2a5e05-6949-4d9e-bad4-b46fe0ab3837)
- [Video: This variation of Cat-Cow is excellent for relieving back pain and strengthening the back and glutes. The dynamic movement helps to improve spinal mobility and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e67915b-0c39-4b55-914d-4d0304ba734e)
- [Video: If you have sciatica, these stretches can provide relief. The sequence includes poses that open the hips and stretch the hamstrings, helping to release pressure on the sciatic nerve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95729fbf-69ee-451d-9f18-0fd7d0c987dd)
- [Video: Strong glute muscles are crucial for good back health. This lunge variation helps to shape and strengthen your glutes, which in turn improves your posture and stability in walking and sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58bb12ab-f7f8-4cad-a113-2c1e3fb3edb9)

## About Dard Se Azaadi: Yoga for Pain Relief

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.

## About 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.

[See all of Vaibhav's services](https://mytribe.in/iamashtangi)

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- [Yoga Therapy for Chronic Pain & Posture Correction](https://mytribe.in/yogabydeeksha/yoga-therapy-sessions/relief-from-pain-poor-posture) by Deeksha Tripathi · Yoga Therapy Sessions · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR
- [Yoga for Pain Management and Back Relief](https://mytribe.in/aryanyogshala/personal-yoga-training/yoga-for-pain-management) by Aryan Yogshala · Personal Yoga Training · Online classes; Home visits across Delhi NCR & Studio in Gurugram
- [Therapeutic Yoga for Back Pain and Spinal Relief](https://mytribe.in/nirmalayog/accessible-yoga-for-all-levels-abilities/relief-for-your-back-and-spine) by Nirmala Yoga · Accessible Yoga for All Levels & Abilities · Visit Studio in Rajajinagar

## Book

To book Vaibhav, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Vaibhav%2C%20I%20found%20your%20'Dard%20Se%20Azaadi'%20page%20on%20mytribe.%20My%20back%20has%20been%20really%20stiff%20and%20I%20need%20some%20guidance.%20Are%20you%20taking%20new%20students%3F)