---
title: "Yoga Therapy for Holistic Pain Management & Wellness - mytribe"
description: "Struggling with chronic pain? Discover holistic Yoga Therapy for back pain, sciatica, and stress. Our certified yoga therapist offers personalized sessions with pranayama and breathwork to restore your mind-body balance. Book your session & start healing."
canonical: https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness
last_updated: 2025-09-21
---

# Yoga Therapy & Wellness in Noida

By [Pankaj](https://mytribe.in/illuminate_universe_by_yoga) · I offer one-on-one yoga therapy using props and custom plans to help with chronic pain, digestive issues, and stress, so you get practical support for your health needs.

## Locations

Studio sessions at Sector 62, Noida

### Visit at

- Sessions at Kailash Health Village, Sector 62, Noida (close to Indirapuram, Sector 63 Noida, Noida Electronic City, Shipra Mall, Sector 59 Noida)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### 1-on-1 Clinical Yoga Therapy

Single curative session including Nabhichakra diagnosis, manual deep tissue adjustments, and Iyengar prop alignment for chronic pain.

Typically ₹1,200-1,800 per session (estimate)

#### Diagnosis & Assessment
*   **Root Cause Analysis:** 10-15 minute discussion on specific medical history (Migraine, Sciatica, Frozen Shoulder, etc.).
*   **Physical Exam:** Manual check for Nabhichakra (navel) displacement and pulse diagnosis.

#### Curative Session (60 Mins)
*   **Iyengar Prop Work:** Use of wall-mounted ropes, chairs, and belts to achieve alignment without muscle strain.
*   **Manual Adjustments:** Therapist performs passive stretching and manual manipulation to unblock spinal stiffness.
*   **Targeted Asanas:** Condition-specific sequence focused on pain relief rather than general fitness.

#### Aftercare
*   **Home Plan:** Instruction on self-care acupressure points and specific Satvic dietary adjustments.

### Monthly Therapeutic Group Yoga

Access to 3-5 weekly sessions in batches of 10-12 students using props and occasional aerial hammocks for spinal maintenance.

Typically ₹3,000-4,500 per month (estimate)

#### Batch Structure
*   **Frequency:** Access to 3-5 sessions per week (60 minutes per session).
*   **Class Size:** Limited to 10-12 students to ensure individual verbal corrections and alignment checks.

#### Practice Focus
*   **Spine & Joint Drills:** Routine use of straps, blocks, and yoga wheels to improve posture and prevent back pain.
*   **Breathwork:** 15-20 minutes dedicated to Pranayama (Bhastrika, Kapalbhati) for stress relief.
*   **Aerial Decompression:** Occasional use of aerial silk hammocks for spinal traction and inversion therapy.

## About Yoga Therapy & Wellness

### My Take on Yoga

I see yoga as more than just stretching or fancy poses - it's a way to connect to your real self. Sometimes, in the chase for greatness, we forget what it means to simply be human. For me, healing starts with letting your mind bow down a bit, not just your body.

### How I Use Yoga Therapy

My approach is to make yoga a tool for real healing, not just fitness. If you’re dealing with chronic pain, stress, or tricky health stuff like acidity, migraines, or constipation, we figure it out together. I work with folks one-on-one, not in big groups, so we can build a path that fits your life and health needs.

- **Yoga for chronic pain relief:** If you have back pain, sciatica, frozen shoulder, or weak knees, I use props (chairs, bricks, belts, ropes) so you get proper support. It’s not cheating - it’s making yoga work for you, even if you’ve got injuries.
- **Therapeutic yoga for digestive health:** A lot of stomach issues come from the navel being out of whack. We do targeted asanas to help fix this, so problems like bloating and constipation get better.
- Period pain? I guide gentle moves and breathwork to help you before and during your cycle.

### What’s In My Toolkit

Precision matters. Props make tough poses possible and safe. Pranayama for stress reduction is a must - breath ties body and mind together. Every session is built for both peace of mind and a healthier body.

### How We Start

I always begin with a chat - I need to know what’s bugging you, and how you live. Only then do I create a yoga therapy plan that’s truly yours.

### Last Thought

Zindagi mein udasi milti rahegi, par khushi bhi mil sakti hai bina wajah ke. (There’ll always be reasons to feel low, but being happy for no reason is a real joy.) Let’s find your balance and health together.

## Highlights

Browse through Pankaj's best work.

### [Featured](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/featured)

- [Video: Are you dealing with constant acidity, gas, or a heavy stomach? Sometimes, the real issue isn't what you eat, but a dislocated navel, a problem that often goes undiagnosed. In this video, I explain how to identify this issue and the first steps you can take toward relief, either through guided online sessions or in-person at my center.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cdb429a-60ab-4040-a025-bae3d868cefe)
- ![For many, deep backbends seem impossible due to stiffness or fear of injury. Here, I am assisting a student using a yoga chair for support, allowing them to safely open their spine and build confidence. My one-on-one therapeutic approach ensures that every pose is adapted to your body's specific needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56e9da88-efc0-413b-831b-c70a31fbab0f)
- ![I was invited to lead a yoga therapy session at NTPC, where we focused on poses to counteract the effects of long hours spent sitting at a desk. Here, I'm demonstrating the Cat-Cow stretch, a simple yet effective movement for improving spinal flexibility and relieving back tension for corporate employees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a55ab112-5bb0-4cdf-ae18-c55571724aa8)
- [Video: Migraine pain can be debilitating, and it's often linked to digestive issues like gas and constipation. I share two simple but effective tricks for immediate migraine relief, including a specific acupressure point on the vagus nerve that you can use the moment you feel a headache starting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c27dd5d-b9f9-4811-92b2-11b9cca54f71)
- ![Aerial yoga isn't just about impressive poses; it's a therapeutic tool that uses gravity to decompress the spine and build core strength. In this photo, I am guiding a student through a supported stretch, ensuring correct alignment and helping them achieve a deeper release than would be possible on the mat alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26724b40-503f-4acd-be0f-9ba9603d6fe6)
- [Video: If you want to build a strong, pain-free back, the Hanuman Dand is a powerful exercise. Just ten slow, controlled repetitions a day can significantly strengthen your spinal muscles and improve your overall posture and endurance. I demonstrate the correct form to ensure you get the maximum benefit without risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04994577-810a-429f-b0b5-7bb72b3e6336)
- ![There is profound healing in stillness. This is a moment of complete relaxation in Savasana during one of my yoga retreats in Rishikesh. Practicing outdoors, surrounded by nature, allows for a deeper connection to the self and a true release of mental and physical stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e3b94c1-6521-4b8a-9741-8534a71f9ebd)
- [Video: Prenatal yoga is a wonderful way to support your body and mind during pregnancy. Here, a student uses a stability ball for gentle pelvic exercises, which can help ease discomfort and prepare the body for labor. I offer these specialized sessions both online and at my studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01196954-93c6-4d94-8826-56bf85fdd997)

### [Yoga for Pain & Ailment Relief](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/yoga-for-pain-ailment-relief)

- [Video: If you suffer from neck pain or cervical spondylosis, these simple neck exercises combined with deep breathing can provide amazing relief. Follow along as I guide you through gentle movements to release tension and improve mobility in your neck and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c525d43e-db73-48a2-b025-c9260c350e85)
- [Video: Knee pain can limit your daily activities, but you don't have to live with it. I demonstrate several simple exercises using props like bricks and belts to strengthen the muscles supporting the knee joint, providing stability and reducing pain over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3911150f-13c8-484f-b0b7-9c0d43395c4a)
- [Video: That snapping or popping sound in your shoulder is a sign of instability. In this video, I show you three targeted exercises, including some with light weights, to strengthen the rotator cuff and surrounding muscles, fixing the pain and improving shoulder mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75e2f7de-ef0a-4334-92ca-a447bb464ecb)
- ![The Gomukhasana, or Cow Face Pose, is excellent for opening the shoulders and hips. Here, we practice it together, demonstrating how this pose can help relieve sciatica pain and correct issues like a frozen shoulder by increasing flexibility and blood flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa644a33-ab10-4acd-a7ac-dc4d968398d5)
- [Video: Yoga can be a powerful tool for addressing male health issues, including infertility and sexual disorders. This video introduces a series of asanas designed to improve blood flow to the pelvic region, reduce stress, and support reproductive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/958bb0b0-7d5e-478b-87f6-8a750def0485)
- [Video: This dynamic squat-to-stand flow is designed to improve mobility, strength, and circulation in the lower body. It is particularly effective for men's health, helping to address issues like erectile dysfunction by strengthening the pelvic floor and increasing vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9427502b-ca41-4d11-abcb-7394e9c98fb0)

### [Digestive Health & Navel Alignment](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/digestive-health-navel-alignment)

- [Video: A dislocated navel can cause a host of problems, from poor digestion and gas to loss of appetite. In this detailed guide, I explain the symptoms and demonstrate specific asanas like Supta Vajrasana that you can practice to gently guide your navel back into its proper place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3811d76e-0458-4a19-ab88-e66394a587af)
- [Video: Beyond asanas, acupressure offers a direct way to relieve constipation. I'll show you two specific points on your hand that you can press daily to stimulate your digestive system and promote regular bowel movements. It's a simple technique with powerful benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a267752-34e3-4c10-86ad-583d1541aacf)
- [Video: Malasana, or the low squat pose, is a fundamental posture for digestive health. It helps relieve constipation, reduces bloating, and strengthens the lower body. This pose is also highly beneficial for reducing period cramps and preparing the body for childbirth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a169901f-bb1b-4942-9e6f-1ede91448579)

### [Women's Wellness: Prenatal & Period Pain](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/women-s-wellness-prenatal-period-pain)

- [Video: If you struggle with painful periods, practicing these simple asanas a few days before your cycle can make a huge difference. I guide you through poses like Butterfly and Reclined Butterfly to help ease cramps, reduce discomfort, and regulate your flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08493e2e-242c-4829-95ac-e1b3064e8889)

### [Corporate Wellness Programs](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/corporate-wellness-programs)

- [Video: A glimpse into a therapy yoga session I conducted at NTPC. My focus is always on providing personalized consultations to understand each individual's health concerns before creating a tailored yoga plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ab88834-eaa5-44b3-aa55-4a2f6ed2cbbc)
- ![Assisting an employee at an ONGC wellness camp with Dhanurasana (Bow Pose). This pose is fantastic for strengthening the back, improving posture, and opening up the chest after a long day of sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89476c7f-f0a5-435d-8bf8-a3735bcbd1d0)
- ![Guiding a participant through a gentle spinal twist during a yoga therapy session at ONGC. Twists are essential for releasing tension in the spine and improving digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed17142-c883-474b-974d-81a7a565cc44)
- ![Leading a demonstration at an AYUSH Wellness Camp at ONGC. Here, I'm in Adho Mukha Svanasana (Downward-Facing Dog), a foundational pose that energizes the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd71fa51-e3d0-47bd-b1b1-954ace1aab35)
- ![A one-on-one consultation during the ONGC wellness camp. Taking the time to listen to each person's history is the most important step in creating an effective yoga therapy plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6471773-84f0-4da7-b310-a0dace7818e2)
- ![At the Indian Oil Corporation wellness camp in Meerut. It's rewarding to bring the healing practices of yoga to different corporate environments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d24d1ddc-313b-4af0-a9ec-7e2185ca174c)
- ![Listening to an employee's concerns at the Indian Oil Meerut Smart Terminal. Understanding individual needs is the core of my therapeutic approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb06f5f1-3cb2-4daa-b8b3-c04b98abbdac)
- ![Receiving a token of appreciation after a successful wellness event at Indian Oil. It's a pleasure to collaborate with organizations that prioritize their employees' health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c575de0-c088-4233-8a02-0d864eb03a59)
- ![During a consultation at an Indian Oil (IOCL) event in Yusuf Sarai. We often discuss simple lifestyle changes and breathing techniques that can be practiced even at a desk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bdc0dea-fb87-4186-b762-684cf1bab287)
- ![With the team of doctors and organizers at the Ayush Medical Camp at IOCL. A holistic approach combining yoga and medicine yields the best results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76c1889e-523b-4553-8c78-853fa123929c)
- ![A moment of recognition with the team at IOCL. These events are a team effort, and I'm grateful for the opportunity to contribute.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2285656e-b000-4b51-9b1b-0c2c46b046f4)
- ![Engaging with employees during a consultation at an IOCL event. Creating a comfortable space for people to share their health challenges is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b94392f-a284-4c38-bcb4-34808954d6b2)
- ![Another one-on-one consultation at the IOCL Ashok Nagar event. My goal is to provide practical, actionable advice that people can integrate into their busy lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1925b381-714a-4370-b2a6-13515e8e934a)
- ![Honored to receive a gift after the Ayush Medical Camp at the IOCL Pipelines Head Office. These events help spread awareness about natural and effective healing methods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6599e042-bf12-4ac7-9149-e862811c281a)
- ![Assisting an employee at SA Consultant Pvt. Ltd. with Natarajasana (Dancer's Pose). This pose challenges balance while providing a deep stretch for the shoulders and quadriceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30e1c7f6-b294-4c69-87bd-cb7910636ba7)
- ![Another angle of the hands-on assistance for Natarajasana during a corporate session. Proper guidance ensures the pose is both safe and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ac679bc-a0d4-43ad-b8ad-d7355f71ea29)
- ![With the dedicated team of doctors and organizers at the Ircon ISL Ltd. yoga and ayurveda event. Collaboration is key to promoting holistic wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af056525-f0c5-40a9-80b3-2ce9e98d6ce2)
- ![The full team at the Ircon ISL wellness camp. It was a wonderful day of sharing knowledge about yoga and natural health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3576f559-d9c7-4e8a-b07f-9896c24ab788)
- ![In discussion with participants at the Ircon ISL event. Answering questions and providing clarity is a vital part of my role as a yoga therapist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f198b09-eb76-4624-b6d4-c247fb872f96)
- ![Posing with fellow health professionals at the Ircon ISL corporate event. Together, we can make a bigger impact on community health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc911def-d4b8-4983-abd5-b79f3c66ce98)
- ![At the BHEL (Bharat Heavy Electricals Limited) office for a Yoga & Ayurveda Health Camp. It was a great experience to connect with the employees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8836742-c9d1-4228-82dc-ec5acb3e4202)
- ![My consultation desk at the BHEL health camp. As a yoga therapist, my role is to diagnose issues from a yogic perspective and prescribe therapeutic practices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac2da457-256d-4c69-a451-6b3f1b930581)
- ![The team of health professionals at the BHEL camp. It's always inspiring to work alongside experts from different fields of medicine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fe01f7c-7c58-4a0f-af53-5fd3441e4a53)
- [Video: A montage from the Health & Wellness Camp at NTPC, from the inaugural lamp lighting to one-on-one consultations. It was a fulfilling experience helping so many people.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16d8b125-27a9-430a-8d2a-78d02ccd6f0e)
- ![With the organizing team at the NTPC Yoga & Ayurveda Health Camp. Proper arrangements make for a successful and impactful event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/409d6181-8dff-4e72-8053-739f0b42c3c9)
- ![A group photo with the respected CMO and other dignitaries at the NTPC wellness camp. Their support is invaluable in promoting health initiatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84fdab1b-dfe6-4306-97f1-0eea1c86cf3f)
- ![Demonstrating chair yoga exercises for NTPC employees. These are perfect for practicing at the office to relieve stiffness and improve circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5860e12-8331-41fd-8444-09a5ff397bde)
- ![Receiving a plant as a token of gratitude at the NTPC camp. It symbolizes the growth and wellness we aim to cultivate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2b6268a-a09c-4737-b433-dde9e33f9fc4)
- ![A final group photo with the team and organizers at the NTPC event. I look forward to many more such collaborations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86b95e35-ee52-425e-91b6-ca9aed419e5a)

### [Advanced Poses & Strength Building](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/advanced-poses-strength-building)

- ![The Equestrian Pose (Ashwa Sanchalanasana) is a powerful lunge that strengthens the legs, stretches the hips, and improves balance. It's also therapeutic for relieving sciatica pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b70d99d5-17b1-4641-ad42-067be998e8dc)
- [Video: Sarwang Pushti is a dynamic flow that nourishes the entire body. It is excellent for weight loss, strengthening the back muscles, and boosting metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdd3d12d-8fb2-43fd-8824-f40d3a2d2157)
- ![Headstand (Sirsasana) practice in the studio. Here, students use blocks for support to build confidence and ensure proper neck alignment, making the pose accessible and safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78fac9c1-a885-4cdb-8e17-695fac008b0b)
- ![Another group of students mastering the headstand. This inversion improves circulation, calms the mind, and builds significant upper body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6108f7df-fdbd-4ba7-b54d-8abcd5e7f997)
- [Video: The Scorpion Pose is an advanced inversion and backbend that requires strength and flexibility. I demonstrate a step-by-step variation using a block to make this challenging asana more approachable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a25a0b42-4939-49a6-b0b8-17292e8042ea)
- [Video: This is a dynamic flow I teach to improve balance and thigh strength. It moves through Downward Dog, High Lunge, and Warrior variations to build stability and power in a fluid sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/818b46ef-ddb7-4911-b924-817a6e930291)
- ![Practicing Eka Pada Viparita Dandasana in Lodhi Garden. This advanced backbend opens the chest and shoulders while strengthening the arms and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ac00fdb-5987-4386-b8ef-9b43edac58ab)
- ![Moving into a variation of the forearm wheel pose. Outdoor practice connects you with nature and adds a different dimension of energy to your asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b342b294-7411-47b5-a091-43c62215cc8c)
- ![A full Chakrasana (Wheel Pose) in the park. This pose is incredibly energizing and is a testament to a strong and flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14da7b31-78fc-4528-b927-50fe78c49e71)

### [Yoga with Props for Deeper Practice](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/yoga-with-props-for-deeper-practice)

- [Video: Chair yoga is for everyone. Here, my students are using chairs for a supported forward bend, which helps to lengthen the spine and stretch the hamstrings without any strain on the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31f2b8bf-39de-4671-9818-3457dee6e8a7)
- [Video: This is an advanced backbend using a chair to open the thoracic spine. This prop-assisted method allows for a deeper, more targeted stretch that is difficult to achieve otherwise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/718f65ee-ca3d-4689-a28d-5f31d360e9aa)
- [Video: A chair-based drill for the upper back and shoulders. This exercise is excellent for releasing tension that builds up from computer work and improving overall posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fed78325-10a3-4fe4-a964-62a7b2853617)
- [Video: Working towards Hanuman Asana (the splits) requires patience and props. Here, a student uses wall ropes for support and blocks to gradually deepen the leg stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4acae505-a44d-4dc9-a184-12c07a1dd64f)
- ![Mayurasana (Peacock Pose) is a challenging arm balance. By using blocks for elevation and a belt for arm stability, my student can safely work on building the necessary strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eccd021e-9ccd-45c4-89e8-16ae6c894ea1)
- ![Another student practicing the Mayurasana with the support of blocks. This progressive approach makes advanced yoga accessible to dedicated practitioners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/734e56eb-c7a1-4369-9057-295b3778dcba)
- ![This student is also using blocks and a belt to master the alignment for Mayurasana. Props are essential tools for learning and perfecting difficult poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49adc569-fec5-4369-9bec-dc0f2a95f398)
- [Video: This is a forward bending drill for advanced practitioners only. Under guidance, we use chairs and weights to achieve a much deeper hamstring and spinal stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80f5a1c8-a8da-4e19-9808-6f53a8f5eaaa)
- ![Using wall ropes to practice a full-body extension. This Iyengar-inspired technique builds incredible core strength and teaches body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d22f7bc-abfa-4dfe-a87d-ac7b2e51107a)
- ![A student holding a horizontal plank supported by wall ropes. This exercise is a testament to dedication and hard work, building strength throughout the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce8cc557-bcab-4be0-ab14-4ecc600dc791)
- ![Another student demonstrating immense core control in the rope-supported plank. This practice builds an unshakeable foundation of strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25ca4716-0a0a-409a-95c4-355edae8a54e)
- ![A deep backbend variation using the wall ropes. This allows for spinal decompression and a safe, supported inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b1ec030-4673-459b-a730-16833c038471)
- [Video: This video shows the dynamic entry and exit from a rope-assisted headstand. It's about the journey of the pose, not just the final outcome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d271c471-5fc8-4a6e-925f-29d170eeacb8)
- ![A student working on a deep backbend (Kapotasana) with the support of a chair and blankets. This method allows for a gradual and safe opening of the heart and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d97af39f-88e0-4513-b1b5-552bfa9dad7e)
- ![Using a yoga belt to assist in a standing forward bend variation (Prasarita Padottanasana). The belt helps deepen the stretch and maintain proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1126469c-8b3d-4c59-af9f-bdc8e6f093eb)
- ![Here, I am assisting a student in a very deep backbend, using a chair and my own support to ensure his spine is protected while he explores his flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90f38e2f-5038-43e3-9e1b-7421dbe27b89)
- ![A different angle of the assisted backbend. This kind of hands-on, prop-based work is central to my therapeutic yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a11031bd-bd91-4ed7-8a39-6aef625d2425)
- ![Using a yoga sling to support an advanced backbend (Viparita Dandasana). The sling takes pressure off the neck and shoulders, allowing for a deeper spinal arch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d9bdb01-cdb2-4893-8800-b77d1eefa3c6)
- ![Guiding a young student in a deep forward bend with the help of a yoga sling. Props make yoga accessible and beneficial for all ages and flexibility levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d1b1721-0d8e-470d-a2a0-4d20edcd85b5)
- ![A student practicing a wall-supported backbend with a sling. This builds strength in the legs and arms while opening the entire front body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4c51ce3-dbb6-4d60-b775-6c87b7927998)
- ![This student is using the wall and a sling to work on grabbing their ankles in a deep backbend, a key step towards mastering more advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6f5f47e-2206-4972-8f8a-13645a663874)
- ![Assisting a student in a backbend using a yoga wheel and sling. This combination of props provides support while encouraging a deep opening of the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ec27bd1-30e4-40c9-934b-ae430aeab961)
- ![A student using a chair to support a deep backbend. This is a classic Iyengar method for safely working on spinal flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed637ced-7eae-48f1-9fef-e079a4ba231f)
- ![This student is using a sling and blocks to support their Camel Pose (Ustrasana), allowing them to hold the pose longer and get a deeper stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7aefaa3a-309a-4912-adc7-9e66cf32a955)
- ![Another variation of a chair-supported backbend. Notice how the chair supports the mid-back, allowing the student to focus on opening the upper spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240fa150-cd06-42e8-b1c7-0cdc24be3edc)
- ![Guiding a student through a backbend with a yoga wheel. The wheel provides a moving support that helps to massage and open the spine vertebra by vertebra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6464f87a-836c-4eec-ad8d-733f0a8b3947)
- ![Here, a sling and blocks are used to create a stable foundation for a supported backbend, allowing the student to relax into the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/891b3012-3df3-4eec-9622-daecbf5cf8a2)
- ![A student practicing a deep backbend with wall ropes. My role is to guide and ensure their alignment is correct and safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56400c5a-74a5-44da-923d-2090c0a1a196)
- ![This student is working on an advanced wall-rope backbend, demonstrating incredible flexibility and strength. Consistency is the key to this kind of progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4471b89f-8f4d-4067-aa7e-ef7fac10e530)
- ![A student holding a challenging pose with the help of a yoga sling. This builds core and back strength while decompressing the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/371f17fa-6ce7-48c1-b484-3ea4c08fe23a)
- ![Guiding a student in a wall-rope assisted backbend. This hands-on approach helps students understand the mechanics of the pose in their own body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28ebfa4b-564e-4e61-add8-a0930ed7fe06)
- ![Another practitioner exploring their limits with the support of the wall ropes. The studio is a space for safe exploration and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe9b6de9-5c9c-4739-9c64-2de210e960ce)
- ![This student uses a sling and the wall to work on their back flexibility. Every person's journey is unique, and we adapt the practice accordingly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ab99d77-f76e-467e-b6cf-f085ab75ae30)
- [Video: A montage of students working on leg stretches using blocks and other props. Flexibility is not a prerequisite for yoga; it is a result of consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9328dd2-dc2c-4be1-a1c9-3fe9b2c4d514)
- ![Assisting a student in Halasana (Plow Pose) using a rope. This helps to deepen the stretch in the neck and shoulders safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8693ad7a-58f3-4965-95bd-c691a134b6f6)
- ![Guiding a student in a supported backbend. My focus is always on therapeutic benefits and ensuring the student feels safe and supported.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a13c71d-c52a-45f3-9d3a-4dfbb16cdfba)
- [Video: This video showcases various drills for opening the back using Iyengar ropes, chairs, and yoga wheels. These tools help unblock stiffness and dramatically improve spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dffbce9-e9e2-4311-bbbe-5346da5c8bad)

### [Aerial Yoga](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/aerial-yoga)

- [Video: A look at our aerial yoga practice in the studio. Students use the silk hammocks and blocks to work on flexibility poses like the splits, making them more accessible and supported.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2e58386-8a72-4208-98fc-88be1402ac0e)
- ![A student using the aerial silk to achieve a deep, supported split. The hammock allows for greater range of motion while reducing the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1787bb-808b-47ab-9605-fc63f39258dd)

### [Breathwork & Meditation](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/breathwork-meditation)

- ![A group of students practicing pranayama (yogic breathing). This practice is fundamental for calming the nervous system, improving focus, and preparing the body and mind for meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cabc150f-1dd7-4e63-aa7e-7be97dc94389)
- ![Leading a pranayama session in the studio. Conscious breathing is the anchor of our practice, helping to bridge the gap between the physical body and the subtle mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17c7decf-41e4-4a51-8b60-9ee8871d107d)
- [Video: Trataka Kriya, or focused gazing, is a powerful meditation technique to improve concentration and eyesight. I explain the correct method for beginners, starting with a simple dot rather than a flame, to build your focus safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edd46725-57af-4ea1-b054-a5426f53221e)
- [Video: Peace is always beautiful. A moment of Savasana (Corpse Pose) at the end of a class, allowing the body to integrate the benefits of the practice and the mind to settle into stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/201171d8-1b2b-425c-a5eb-ca9b0f31a229)
- ![Conscious breathing is my anchor. Here I am in a moment of quiet meditation, a practice that is essential for maintaining mental clarity and inner peace amidst the chaos of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df8c5dbc-44a9-41ed-a87a-4d2b32ec2836)
- [Video: Did you know breathing directly affects your brain? In this video, I explain the science of how specific breathing practices activate neurons in the brain that are responsible for creating feelings of peace and calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2012bcd-8710-404f-812e-a716298fe538)

### [Yoga Retreats in Rishikesh](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/yoga-retreats-in-rishikesh)

- ![Practicing Bhramari Pranayama (Bee Breath) during a yoga retreat in Rishikesh. The vibration of the sound combined with the pure mountain air is incredibly calming for the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a2044d7-0bce-4cb5-bd43-11382fd31094)
- ![A student practicing Nadi Shodhana (Alternate Nostril Breathing) outdoors. This pranayama technique is excellent for balancing the left and right hemispheres of the brain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53e9da3c-f761-48c0-a503-85a16f799661)
- ![Another student engaged in pranayama practice during our Rishikesh retreat. There is something special about practicing in the lap of the Himalayas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43948946-54c7-404b-8b02-18ec73e6bd77)

### [My Approach to Yoga](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness/my-approach-to-yoga)

- [Video: I start my day with these three simple yoga asanas to build strength, enhance flexibility, and calm my mind. This morning routine sets a positive and energetic tone for the rest of the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2ce79d3-4868-4485-8b7b-b696e364ddde)
- [Video: A quick recap of my 2022 journey. It was a year filled with practice, teaching, and growth. I am grateful for a healthy life and the opportunity to share it with all of you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e7b61e3-a2be-4999-a3c4-f520a309702f)
- ![Happiness depends on ourselves. A candid moment of peace and contentment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d74925d6-c9f9-4421-9c00-642ceaf21523)
- ![A smile is a simple way to find joy. My philosophy is to find happiness in the small moments of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c6a1077-6412-4873-bb52-9ee3fa28b517)
- ![Sharing a smile. My goal as a teacher is to be an approachable and friendly guide on your wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f140efdc-a737-4320-a5c6-6bdf698b2789)

## Meet your expert

[Pankaj](https://mytribe.in/illuminate_universe_by_yoga)

### My story

Hii friends, main Pankaj. Fitness lover, yes, but more than that, I’m a seeker. Mahadev ke darshan aur Kashi ke ghats pe jo seekha, wahi yoga mein laata hoon (what I learned at the ghats of Kashi, I bring to yoga). Guinness World Record holder bhi hoon, but my real pride is my yoga family—students celebrating small joys together. Guru banna hai, lekin sabse pehle insaan banna zaroori hai (to be a guru, first be human). Yoga for me is about peace, gratitude, and finding happiness in small moments.

### My work

- **Yoga & Wellness Services**: I teach Yoga Therapy for migraine, General Fitness Yoga, Acro, Aerial, Chair, Prenatal Yoga, plus Ayurvedic lifestyle guidance.
- **Therapy for Everyday Issues**: Shoulder pain, acidity, constipation—main aapko bataunga simple yogic practices like Hanuman Dand for back pain.
- **Mind, Body, Soul Approach**: Not just asanas. We do Pranayama, breathwork, meditation—work on your whole being, not just flexibility.
- **Open for All Levels**: Beginner ho ya advanced, sabke liye classes hain. Online or NCR group classes—join from anywhere, journey together.

## More services from Pankaj

- [Group Yoga Classes](https://mytribe.in/illuminate_universe_by_yoga/group-yoga-classes) · ₹250-800 per person per session (estimate)
- [Specialty Yoga Classes & Workshops](https://mytribe.in/illuminate_universe_by_yoga/specialty-yoga-classes-workshops) · ₹500-1,500 per person per session (estimate)

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## Book

To book Pankaj, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Therapy%20%26%20Wellness%20by%20Pankaj.)