--- title: "Therapeutic Yoga for Back Pain & Mobility | Mumbai Yoga" description: "Find relief from sciatica, back pain, and desk stiffness with personalized therapeutic yoga. Gentle, prop-supported flows designed to restore mobility." canonical: https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/healing-through-movement last_updated: 2025-08-20 --- # Therapeutic Yoga for Pain Relief and Mobility Tribe Verified · Helping students manage pain and stiffness. By [Mayura Pednekar](https://mytribe.in/mayura_theyogagirl) · Available online; In-person sessions across Mumbai · ₹1,200 Per Session (estimate) Part of [Specialized Yoga Programs](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs). [View full gallery](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/gallery) Targeted yoga sequences to relieve daily tension, back pain, and joint stiffness. Learn gentle techniques to move better and feel stronger in your body. ## Photos and videos - [Video: If you suffer from sciatica pain, I understand how debilitating it can be. This short sequence shows three gentle asanas, including the figure of four stretch and bridge pose, that I use in my therapeutic sessions to help bring relief and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dc06098-461a-4a73-bfde-4f229f4fb263) - [Video: Sitting for long hours at a desk often leads to back pain. Here is a simple seated cat-cow stretch you can do right on your chair to release tension in your spine and improve your posture throughout the workday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa60fed8-0f44-46bc-b1b9-01a5a230a64d) - [Video: A rounded back is a common issue, especially with our modern lifestyles. This video demonstrates three simple asanas, including Paschima Namaskarasana (Reverse Prayer Pose), to help open the chest and correct posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e9aa969-a820-4cb3-b942-58ada4f96372) - [Video: Knee pain can make movement difficult, but gentle exercises can help strengthen the surrounding muscles. Here, I show a simple technique using a rolled towel to activate the quadriceps and provide relief for sore knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8d3459b-d904-4179-bf54-f2cb83cb8e54) - [Video: You don't need a lot of equipment to find relief. This video shows three effective stretches for tight shoulders using just a chair, perfect for releasing tension built up from stress or sitting at a computer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ebf761c-9c2e-4808-becb-a00e63d59f32) - [Video: In this tutorial, I demonstrate three shoulder stretches using a yoga strap or a scarf. These movements, including a Gomukhasana (Cow Face Pose) variation, are excellent for improving shoulder mobility and relieving tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9f15200-e26d-4b38-89c5-c58218f276e8) - [Video: If you experience neck spasms, gentle movement is key. I'm sharing three easy neck movements that I personally use to release tightness and restore mobility. Remember to move slowly and breathe deeply.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca8dc76b-de39-48a9-9272-f6996cf929c5) - [Video: After a tough leg day at the gym, your muscles need care. This video shows a few essential stretches, like Ardha Hanumanasana (Half Splits) and Eka Pada Rajakapotasana (Pigeon Pose), to soothe sore legs and improve recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ff0e3a7-0886-4b57-93f0-fe3d5eb9d454) - [Video: Our hips hold a lot of tension. This is an easy hip opening sequence for beginners, featuring poses like three legged downward dog and pigeon pose, to gently release tightness and improve mobility in the hip joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73e4d1e4-e51c-471c-89c9-d765162a43a6) - [Video: Having trouble with tight hamstrings? This video shows how to use a yoga strap to gently deepen your stretch in poses like Paschimottanasana (Seated Forward Bend) and Supta Padangusthasana (Reclining Hand to Big Toe Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85cad8e2-ded3-41e9-97e1-4508adf3ea1c) ## About Healing Through Movement I do not believe in quick fixes, but I do believe in the power of small, consistent movements. In these sessions, we use simple props like chairs, straps, and rolled towels—things you likely have at home—to release specific aches like sciatica or desk-job stiffness. It is about understanding your body’s unique limits and working with them, not against them, to create lasting relief. When you are in pain, the last thing you need is a complex, high-intensity workout. My approach to therapeutic yoga is rooted in 'Yoga se sab Hoga' (everything is possible with yoga). We focus on precision and safety rather than just building sweat. Whether it is releasing a locked neck, easing sciatica, or finding comfort in your lower back after long hours at a desk, the goal is always the same: mobility and relief. We start by identifying the source of discomfort. Many of my students come to me with rounded shoulders from laptop use or tight hamstrings from sedentary routines. We use gentle, restorative postures and prop-supported movements to bypass stiffness. You do not need to be flexible to start; you just need to be willing to slow down. My sequences are designed to be sustainable. I provide modifications so you can practice without fear of injury, focusing on how the pose feels rather than how it looks. We incorporate breathwork, which acts as a natural pain reliever by calming the nervous system. If you are ready to stop fighting the pain and start understanding your body, let us find a flow that brings you back to a place of ease. ## About Mayura Pednekar I am Mayura, and I believe yoga is a 'work-in' before it is a workout. I am here to help you move past the stiffness, whether you are dealing with chronic back pain or just want to sit at your desk without reaching for the pain balm. Let us find a flow that helps you breathe deeper and feel better. 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