--- title: "Relieve Pain and Fix Posture with Therapeutic Yoga in Mumbai" description: "Struggling with back or joint pain? Join my therapeutic yoga classes in Khar for gentle pain relief and posture correction. Safe, prop-supported yoga for women to restore mobility." canonical: https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/pain-relief-posture-correction last_updated: 2025-09-30 --- # Relieve Chronic Pain and Fix Posture with Therapeutic Yoga Tribe Verified · 12 years of helping women move freely. By [Namaste Yoga Classes](https://mytribe.in/namasteyogaclasses) · Online and at studio in Khar West, Mumbai · ₹2,000 Per Month (12 Sessions) (estimate) Part of [Therapeutic Yoga for Women's Health](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health). [View full gallery](https://mytribe.in/namasteyogaclasses/therapeutic-yoga-for-women-s-health/gallery) Nagging back pain or stiff shoulders from long hours at your desk? Let’s fix that. I will show you gentle, effective yoga sequences to release tension, correct your posture, and help you move freely again. ## Photos and videos - [Video: Sciatica pain can be debilitating, but gentle yoga can provide significant relief. This routine includes Tadasana to improve posture, Setu Bandhasana to strengthen the back, and Viparita Karani to calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82407c6b-a0a1-43b0-abe9-0acef7b81b91) - [Video: Our spines deserve more than just sitting all day. This spine flow includes variations of Vakrasana, Padangushtasana, and Virabhadrasana to improve flexibility, stretch the hamstrings, and build strength for daily relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eca2a063-4dc9-4107-a056-b090147a658b) - [Video: Frequent backaches can be a sign of a weak core or poor posture. Here, I show how using a gym ball for Chakrasana (Wheel Pose) can help improve spine flexibility, strengthen your back, and energize your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c723ffd5-68f1-4e54-921a-6990f20ad748) - [Video: If you're tired of nagging back pain, the Pigeon Pose (Eka Pada Rajakapotasana) can change everything. This video gives you a step-by-step guide to safely practice this deep hip opener, which releases tension in the glutes and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f173e619-e537-4d4d-83da-e1fe6afddbf8) - [Video: Back pain doesn't have to hold you back. This routine focuses on exercises like the spine twist (Ardha Matsyendrasana) and Warrior Pose (Virabhadrasana) to release tension, improve mobility, and strengthen your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbf60635-a08a-488f-9c32-51a5c64ba0e1) - [Video: In our classes, we often use simple props like a smiley ball and yoga bricks to address back pain. These tools help build core strength, improve flexibility, and reduce tension in a supported and effective way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e26fbce-5891-4c1c-97a3-893aad6c293f) - [Video: Stiff shoulders from sitting at a desk all day? This routine uses a yoga belt or dupatta to guide you through deep shoulder stretches, releasing tension from the rotator cuff and opening up the chest area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fdb630d-961b-4a71-923d-95a085b56833) - [Video: Frozen shoulder can be very painful and limiting. This video demonstrates 3 powerful poses, Vakrasana, Chandrasana, and Gaumukhasana, using a mini resistance band to gently improve mobility and provide relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1364ccaa-d5d3-4c79-b5a9-de30691acdce) - [Video: Knee pain can be a struggle, even when you're resting. These 4 simple exercises can be done from the comfort of your bed, using a headrest for support, to gently strengthen the muscles around the knee and improve flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e98c71e-9364-45a5-bea5-3592a6a16b64) - [Video: Arthritis pain can impact mobility and comfort. This video guides you through 6 gentle exercises, including Chhakki Chalanasana and Trikonasana with a yoga belt, to reduce stiffness, soothe pain, and improve joint flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e99ce514-f96a-47be-b401-29c755a0faf1) - [Video: This yoga routine is designed to ease back pain and release hip tension using a yoga acupressure mat. The mat's healing benefits make each practice more soothing and restorative, helping you feel rejuvenated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65d8aba1-f6b8-4e30-af0b-33964fa73b2d) ## About Pain Relief & Posture Correction My pain relief sessions are not about complex poses or showing off your flexibility. We focus on 'functional' healing using simple props like yoga bricks, belts, and bolsters to safely support your body. Whether you are dealing with sciatica, frozen shoulder, or the constant ache of sitting at a desk, these small, guided adjustments make it possible for anyone to find immediate and lasting relief. It is not just about stretching—it is about understanding why the pain is there. In my years of teaching, I have seen how our daily habits lock our hips, tighten our shoulders, and weaken our spine. That is why my approach is different. We focus on: * **Decompressing the Spine:** Using props to create space between your vertebrae safely. * **Targeted Release:** Specific sequences for common issues like sciatica, frozen shoulder, and chronic knee stiffness. * **Posture Correction:** Simple, everyday adjustments to 'undo' the damage of desk work and long commutes. I do not expect you to be flexible on day one. We start exactly where you are. We use Iyengar-style prop techniques because they support you where you need it most, letting your muscles relax instead of straining. You will leave my studio in Khar—or your living room, if you are joining online—feeling lighter, with less tension and a better understanding of how your body moves. If you are tired of relying on painkillers or ignoring that nagging ache, let us talk. We have a wonderful community of women in Mumbai and across the world who have regained their mobility through these routines, and there is absolutely a space for you too. ## About Namaste Yoga Classes I’m Amisha. I started Namaste Yoga with a dream to create a space where every woman feels supported, not judged. Whether you are struggling with chronic pain or just need to fix your posture, I am here to help you move with ease, one breath at a time. 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