--- title: "Yoga for Back Pain and Posture Correction in Pitampura Delhi" description: "Fix back pain and improve posture with expert yoga therapy. Learn safe, alignment-based exercises for desk-job stiffness with Rajat Dua in Delhi." canonical: https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/yoga-for-everyday-pains-posture last_updated: 2025-09-21 --- # Yoga for Back Pain and Posture Correction Tribe Verified · Expert yoga therapy based in Pitampura, Delhi By [Rajat Dua](https://mytribe.in/rajatduayoga) · Online classes & In-person at studio in Pitampura, Delhi NCR · ₹1,200 per session (estimate) Part of [Yoga Classes for All Levels](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels). [View full gallery](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/gallery) Sitting at a desk all day often leads to chronic stiffness and aches. These targeted movements help you release tension and restore alignment, focusing on safe techniques that you can practice anywhere. ## Photos and videos - [Video: If you sit at a desk all day, your neck and shoulders need this. This simple wall exercise can provide magical results by activating the muscles that support good posture. You don't need a lot of time or equipment to counteract the effects of a sedentary job. Just one minute can make a world of difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46ea80e8-4de7-47c8-9a33-c4d99a100234) - [Video: Discomfort and stiffness in the lower back are often caused by a tight Quadratus Lumborum (QL) muscle. I demonstrate a very simple stretch using a wall or window to create space in this area and provide great relief from lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/649c46ce-a604-4e43-a41d-fe2f2d9d75fa) - [Video: When you feel stiffness in your back and don't know what to do, try these four simple seated movements. I guide you through a side bend, a spinal twist, a forward fold, and an overhead stretch to quickly and effectively release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acb81d1f-9cf4-4aae-acbb-940f4ebe2daa) - [Video: If you sit for long hours, your back muscles can become very stiff. This simple supine twisting stretch helps to restore mobility in the lumbar spine. Doing this five to ten times on each side will give you a lot of relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e86338bd-28c3-4ee6-9ff1-331dc1a686ac) - [Video: If you have knee pain, there are two asanas you should avoid doing, galti se bhi mat karna. Supta Virasana and Padmasana can put excessive strain on the knee joint if you lack flexibility in the hips. It is important to know what not to do to keep your practice safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fab4967-9592-47fa-bfee-0837b03b1733) ## About Yoga for Everyday Pains & Posture Most people think the solution to back or neck pain is to force the body into deeper stretches, but that often leads to injury. Whether you are dealing with a stiff Quadratus Lumborum muscle from hours at a desk or cervical discomfort, relief comes from controlled, anatomical adjustments rather than intensity. My approach ensures you understand the specific movement required to create space in your joints safely. ### Understanding Your Pain Chronic pain is often a result of repetitive stress, especially if you have a sedentary job. Many of my students come to me thinking they need 'more flexibility', but what they actually need is proper alignment. We look at why your back hurts—it might be an overly tight QL muscle or simply poor posture holding a static position for too long. ### My Approach to Therapy My classes for posture and pain management focus on: * **Anatomical Alignment:** We break down complex asanas into manageable drills so you don't strain your back or knees. * **The 'Don't Do' List:** In therapy, knowing what to avoid is as important as knowing what to practice. For example, if you have knee pain, I advise against postures like Supta Virasana or Padmasana, as these can increase joint pressure if your hips are tight. * **Consistent Practice:** Results do not come from one-off intense sessions. Dheere-dheere (slowly), we build the strength and mobility needed to sit or stand comfortably for longer periods. ### How We Train Whether you are joining my small-batch studio sessions in Pitampura or our interactive online classes, the focus remains the same: functionality. We use props like straps and blocks to modify movements so they fit your current level of mobility. You will learn to identify where your body is holding tension and how to use the breath to release it, rather than just powering through it. ## About Rajat Dua I am Rajat. I believe that yoga is not about how flexible you are, but about learning how your body functions. My sessions are designed to help you undo the stiffness of modern life, focusing on safe techniques that respect your physical limitations. [See all of Rajat Dua's services](https://mytribe.in/rajatduayoga) ## More from Yoga Classes for All Levels by Rajat Dua - [Featured](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/featured) - [Student Journeys & Testimonials](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/student-journeys-testimonials) - [Foundation & Alignment: Perfecting Your Poses](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/foundation-alignment-perfecting-your-poses) - [Advanced Asana & Strength Building](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/advanced-asana-strength-building) - [Flexibility & Mobility](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/flexibility-mobility) - [Pranayama & Breathwork: The Power of Breath](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/pranayama-breathwork-the-power-of-breath) - [The Philosophy of Yoga](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/the-philosophy-of-yoga) - [Additional Work](https://mytribe.in/rajatduayoga/yoga-classes-for-all-levels/additional-work) ## More services by Rajat Dua - [Yoga Therapy for Pain Management](https://mytribe.in/rajatduayoga/yoga-therapy-for-pain-management) - [Breathwork & Meditation for Stress Relief](https://mytribe.in/rajatduayoga/breathwork-meditation-for-stress-relief) ## Similar work from other experts - [Yoga for Back, Neck & Shoulder Pain Relief](https://mytribe.in/vyas_yoga/therapeutic-yoga-for-pain-ailment-management/yoga-for-back-neck-shoulder-pain) by Vyas Yoga Center · Therapeutic Yoga for Pain & Ailment Management · Available online and at centers in Rishikesh & Delhi - [Yoga for Desk Workers: Office Stress Relief](https://mytribe.in/anubhutiyog/corporate-yoga/yoga-for-desk-workers) by Anubhuti Yog · Corporate Yoga · Corporate sessions across Delhi NCR - [Desk Yoga and Stress Relief for Professionals](https://mytribe.in/lakshaypoweryoga/corporate-wellness-programs/yoga-for-the-modern-professional) by Lakshay Power Yoga · Corporate Wellness Programs · Online, at studio in Paschim Vihar, or at your office across NCR - [Yoga for Pain Relief & Improved Mobility](https://mytribe.in/yogafettlejourney/yoga-for-fitness-well-being/yoga-for-pain-relief-improved-mobility) by Yoga Fettle Journey · Yoga for Fitness & Well-being · Online, at studio in Defence Colony, or home sessions across Delhi NCR - [Gentle Yoga for Back Pain and Desk Strains](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/yoga-for-pain-relief-desk-workers) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru - [Yoga for Back Health](https://mytribe.in/yogakshema_/specialized-yoga-workshops/yoga-for-back-health) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online ## Book To book Rajat Dua, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Rajat%2C%20I%20saw%20your%20Yoga%20for%20Everyday%20Pains%20%26%20Posture%20page.%20I%20am%20struggling%20with%20some%20stiffness%20and%20wanted%20to%20know%20if%20your%20therapy%20classes%20can%20help.)