---
title: "Therapeutic Yoga for Pain Relief with Gentle Healing Stretches - mytribe"
description: "Struggling with chronic pain? Find relief with Therapeutic Yoga. Sakshi Jain offers gentle stretches for back, neck, and postpartum pain relief. Start your healing journey with personalized online sessions in Mumbai. Book a class on Tribe today!"
canonical: https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief
last_updated: 2026-01-25
---

# Therapeutic Yoga for Pain Relief in Thane

By [Sakshi Jain](https://mytribe.in/sakshiyogastudio) · I guide you through short and easy yoga routines that help with back, neck, and leg pain from things like desk work or postpartum recovery, using simple stretches anyone can do at home.

## Locations

Live online classes via Google Meet

Also available online.

## Pricing guide (estimates)

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

### Daily Online Group Yoga (General Mobility)

High-frequency 5 days/week live follow-along sessions via Zoom, best for routine back or neck stiffness rather than acute injury rehab.

Typically ₹1,199-1,499 per month (estimate)

#### Core Session Details
*   **Format:** Live Online Group Classes via Zoom or Google Meet.
*   **Frequency:** 5 Days a Week (Monday to Friday).
*   **Duration:** 60 Minutes per session.
*   **Batch Timing:** Options typically available for Early Morning or Evening slots.
*   **Class Dynamic:** Large group format where the instructor performs the flow alongside students.

#### Therapeutic Scope
*   **General Pain Management:** Routine flows focusing on common issues like lumbar pain, cervical stiffness, and general joint mobility.
*   **Integrated Style:** Mixes therapeutic stretches with mild power yoga for weight management.
*   **Breathwork:** Includes basic Pranayama techniques for migraine relief and stress reduction.

#### Instruction Style
*   **Language:** Classes conducted in relatable Hinglish (Hindi and English mix).
*   **Prop Usage:** Guidance on using home essentials like cushions, dupattas, or wall support for modifications.

### 1:1 Personalized Therapy Program

Dedicated private sessions typically 3 times a week for chronic conditions like Sciatica or Postpartum, featuring real-time form correction.

Typically ₹6,000-9,000 per month (estimate)

#### Program Structure
*   **Format:** 1-on-1 Private Video Call requiring two-way video.
*   **Frequency:** Optimized for approx. 12 sessions per month (3 sessions weekly) to allow recovery time.
*   **Duration:** 45 to 60 Minutes per session.
*   **Assessment:** Initial evaluation of body type, pain history, and movement limitations.

#### Customized Therapy
*   **Condition-Specific Sequencing:** Tailored routines for specific ailments such as Sciatica, severe Cervical Spondylitis, or Postpartum core rebuilding.
*   **Real-Time Correction:** Instructor actively monitors your screen to correct alignment and prevent injury.
*   **Pacing:** Slow, restorative Hatha style pacing focused on holding poses.

#### Holistic Support
*   **Lifestyle Guidance:** Recommendations on non-exercise aspects like posture tips and rest rituals.
*   **Equipment:** Specific advice on props like knee pads or yoga blocks to support the therapy.

## About Therapeutic Yoga for Pain Relief

### Why I Teach Yoga for Pain Relief

After my delivery, my body changed a lot. Weight gain, weakness, and pain everywhere - especially my back. Standing for even a few minutes felt impossible. Yoga slowly helped me get my strength and comfort back. *Har din thoda better lagta hai* (every day feels a little better). That’s why I want to help others who feel stuck in pain.

### What I Offer

I keep things simple and real. No fancy poses, just gentle yoga for chronic pain that actually works for everyday problems.

- **Back Pain (Postpartum & Desk Jobs):** My main focus. I use short routines and easy kriyas like Cat-Cow and Markatasana. These help with stiffness from sitting too much or the aches new moms get.
- **Neck & Shoulder Stiffness:** If you’re glued to your laptop, I’ve got a 3-minute flow with neck circles and stretches. Quick relief, no fuss.
- **Feet, Calves & Headaches:** My 15-minute leg routine helps with tired feet and knees. For headaches, I guide you through pranayama for headache relief like Nadi Shodhan and Bhramari.

### My Way of Working

- Routines are short - 5 to 15 minutes. Easy to fit in, even on busy days.
- We start gently, especially if you’re new or recovering. *Sukshm Vyayam* (gentle exercises) to get your body moving without strain.
- I believe in small, daily steps. *Consistency hi result deti hai* (Only consistency brings results).

If you’re ready to feel better, *chalo shuru karte hain* (let’s get started).

## Highlights

Browse through Sakshi Jain's best work.

### [Featured](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/featured)

- [Video: As a new mom, I know the back pain from lifting your baby a hundred times a day is real. At one point, it became my constant companion. This is my go-to gentle stretching routine that brought me instant relief, and I want to share it with you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/424f852c-71d2-4ba5-a5be-aa4307030af4)
- [Video: This is Day 1 of my yoga series for after delivery. After my own C-section, I felt weak and disconnected from my body. We'll start with 'Sukshm Vyayam' or gentle movements to slowly and safely reactivate your body, improve blood flow, and reduce stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f2a62fb-e591-4a74-a60e-df4f93211881)
- [Video: If you have neck pain or stiffness from long hours of sitting, this simple 3-minute mobility flow is for you. I'll guide you through slow, gentle neck circles and stretches to release the tension that builds up from screen time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07a35191-e679-4269-8506-c26f8f0ebc7a)
- [Video: After my pregnancy, the weight gain caused a lot of pain in my calves and feet. This 15-minute routine is what I followed to find relief. It's also very effective for general knee pain and tired legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/838d753b-d613-42da-9b22-29da3969eecd)
- [Video: Not sure how to start yoga? The best way is with 'Sukshm Vyayam' or gentle warm-up exercises. This video shows you how to begin with simple rotations for your shoulders, neck, and wrists to prepare your body for practice without any strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9aaba60-6e5e-4065-a75f-fd2aa0d9c87d)
- [Video: Join me for Day 1 of my 21-day weight loss series. My approach is all about making small, consistent efforts every day. This series is designed to help you build strength, burn fat, and feel more energetic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e5476f3-3517-48cd-b13b-5d2fd6ebc036)
- ![Your feedback means the world to me. I'm so grateful to be a part of your self-care journey and help you find progress and passion through yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c6ff04f-f40d-40c7-827e-172582486698)
- [Video: Here is a glimpse into my morning online weight loss session. I keep my batches small so I can provide personal guidance to each student, helping you with your form and progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63fb948a-d308-47cc-817d-743e99ab3e98)

### [Postpartum Yoga: My Healing Journey for New Moms](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/postpartum-yoga-my-healing-journey-for-new-moms)

- [Video: This is the 10-minute postpartum yoga routine I started just one month after my delivery. It helped me manage the back pain from breastfeeding and weight gain. If you're a new mom facing the same issues, you can follow this simple flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274da823-b967-4e21-afc0-0870e6de24e7)
- [Video: Here are the postpartum yoga poses that truly relieved my back pain. I use knee pads in this video to reduce stress on the joints, which is common after delivery. This allows you to focus on your breathing and movement comfortably.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/983c66cd-68ab-4d97-8dab-dc7c68cf7330)
- [Video: Many new moms asked me for help with postpartum neck pain and what some call a 'dowager's hump'. In this video, I share the gentle massage and rotation techniques that I used to relieve my own neck stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f19915d-1473-4502-b260-b1890de880a7)
- [Video: Pranayama, or conscious breathing, is incredibly beneficial during pregnancy. I demonstrate a few simple techniques like Anulom Vilom and Bhramari Pranayama that help calm the mind, improve digestion, and prepare your body for birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81d83994-db00-4a0c-9ccf-234aca1c0517)

### [Back Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/back-pain-relief)

- [Video: In this video, I explain how to correctly perform the Cat-Cow pose (Marjaryasana) for back pain. I focus on coordinating your breath with the movement, inhaling as you arch and exhaling as you round your spine, to maximize the stretch and relieve tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17440414-a278-4712-bc04-7a6465efb3af)
- [Video: Here are two effective yoga kriyas for back pain relief. I demonstrate the Cat-Cow pose and Markatasana (supine spinal twist), which are excellent for mobilizing the spine. Practice this daily to see effective results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6746ac9a-525c-4aa4-8224-e92820ec033b)
- [Video: If you have back pain from long sitting hours, try these simple yoga poses. I demonstrate Marjariasana (Cat-Cow) and Bridge Pose, which you can do daily to strengthen your back and improve your posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4f741fa-55f2-4531-a6fd-ef638656cd39)
- [Video: This video shows two simple yoga kriyas that target both belly fat and back pain. I guide you through Bridge Pose and a gentle Cobra Pose, which help strengthen your core and lower back simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8843f41c-d954-4adf-9949-db0ea800a4c4)
- ![This is a 15-minute illustrated routine for back pain. It includes foundational poses like Cat-Cow, Sphinx, and Downward-Facing Dog. Holding each pose for 20-30 seconds can provide very effective relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab957c2a-372e-40b8-b301-3172bc147425)
- ![This chart shows a simple evening yoga sequence specifically for back pain. It includes gentle poses like Cat-Cow, Child's Pose, and Legs Up the Wall to help you unwind and release the day's tension before sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7cc8819-c6bd-4253-a52b-fe38b6a45553)

### [Relief for Neck, Shoulders & Headaches](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/relief-for-neck-shoulders-headaches)

- [Video: If you suffer from headaches or migraines, try these two effective pranayama techniques. I demonstrate Nadi Shodhan (alternate nostril breathing) and Bhramari (bee breath), which are known to calm the nervous system and provide relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00068b41-4a7c-434c-b951-6c589eb5ae49)
- ![This guide illustrates several yoga poses for cervical spine and neck pain. It includes effective stretches like Puppy Stretch, Thread the Needle, and Cow Face Arms that target the specific muscles around your neck and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ca1965e-c708-416a-af2d-6d628858f436)
- ![Here is a set of shoulder stretches that are a perfect cure for a long day. The illustrations show how to use props like a yoga block or a strap to deepen the stretch and release built-up tension in your shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72a6ff2b-6be9-4c4a-b38f-0c0daee4a1b7)

### [Routines for Leg, Foot & Sciatica Pain](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/routines-for-leg-foot-sciatica-pain)

- [Video: Sciatica pain can be debilitating. In this video, I demonstrate a few gentle yoga kriyas that you can do while seated. These stretches are designed to relieve pressure on the sciatic nerve and reduce lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/604cdab1-d3b0-44a5-9f1b-0ffabd3804cd)

### [Full Body & Weight Loss Routines](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/full-body-weight-loss-routines)

- [Video: This is my one-hour full-body yoga routine. It's a complete session that takes you through a series of asanas to improve flexibility, build strength, and support your fat loss goals from the comfort of your home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48afd539-3ae4-4240-8a84-3611a49f528b)
- [Video: Here are two yoga kriyas to help reduce side fat. I demonstrate Tiryaka Tadasana (swaying palm tree pose) and Trikonasana (triangle pose) to stretch and tone your obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3ade645-b2ff-48ed-a4c8-6a488dfcb34f)
- ![This chart shows key yoga poses for a slim waist. It includes core-strengthening asanas like Boat Pose and Downward Dog, along with spine-mobilizing poses like Cat and Cow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8cc8d87-47e4-4013-86bf-315b9f413989)
- ![Here is an illustrated guide for a lower belly workout using yoga poses. This sequence includes Warrior Pose, Triangle Pose, and Cobra Pose to engage and strengthen your core muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ec7a1d4-74d2-4416-9f46-bd8f2ce655ef)
- ![This guide shows 12 morning stretches to get rid of pain, stiffness, and excess fat. It's a great sequence to wake up your body, featuring poses like Downward Dog, Crescent Lunge, and Cat-Cow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ee848f7-49d1-4d29-9905-276aa7747c7c)
- ![A full-body stretch is a perfect way to start your day. This morning routine includes poses like Gaumukh Asana, Bhujangasana, and Malasana to open up the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce6575ab-5264-4e30-ace4-b965dd2d3d30)
- ![This early morning yoga sequence is designed to energize you for the day ahead. It includes a series of dynamic and static poses with specified holding times to build heat and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a7864d0-d359-4d9b-86cb-22cc309b6450)
- ![Here is a 14-minute morning yoga flow for energy. The anatomical illustrations show which muscles are engaged in each pose, helping you understand the physical benefits of your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49ce9a3d-f3a7-4da2-8c66-6f0d599f9ff8)

### [Beginner's Corner: Start Your Yoga Journey](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/beginner-s-corner-start-your-yoga-journey)

- [Video: If you find it difficult to sit correctly in Baddha Konasana (Butterfly Pose), try these preparatory exercises. They will help you gradually open your hips and improve your flexibility in the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dadf6b2-efd7-484b-94a0-dc2004b17fc1)
- [Video: Breathe, stretch, and flow with me. This short video is a celebration of yoga and shows a simple sequence you can do anywhere to connect with your body and mind. Happy Yoga Day!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd178d4a-f5b1-47d7-9214-7c15819e9883)
- ![Finding strength and grace on the mat. This is me in Chakrasana, or Wheel Pose, a deep backbend that opens the heart and builds strength in the arms, legs, and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1f1ca03-a807-4b60-87d4-789c9a66c702)
- !["Letting go is the hardest asana." Here I am in Eka Pada Rajakapotasana (Pigeon Pose), a deep hip-opening pose that helps release stored tension and emotions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebc0c44e-6b2c-4b02-9fb7-11601b307891)
- ![Perfect practice makes progress. This is an advanced variation of Camel Pose, showing how consistent practice can lead to deeper flexibility and back-bending capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fdc6484-86cb-45c8-be5e-405e5a8a5c0e)
- ![Every practice brings progress. This is a deep forward fold (Uttanasana), a fundamental yoga pose that stretches the hamstrings and calms the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d56ec70d-7841-4ec5-823c-87f797a7e8dd)
- ![This is an illustrated guide to Chandra Namaskar, the Moon Salutation. It's a beautiful, calming sequence of 13 poses that is wonderful to practice in the evening to cool down the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a035a16a-aaea-48e3-b454-303d1928d1d0)

### [Breathing, Meditation & Mudras](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/breathing-meditation-mudras)

- [Video: If you are a beginner and don't know where to start with pranayama, this video is for you. I introduce three fundamental practices: Nadi Shodhan, Kapalbhati, and Abdominal Breathing, which you can do for 10 minutes daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c71ae754-666f-4685-8a8e-583871d48e34)
- [Video: In this video, I show you the correct way to practice Anulom Vilom (Alternate Nostril Breathing). I emphasize keeping your spine straight and practicing on an empty stomach for the best results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db34b14e-0575-4b96-9c78-8a66889d0589)
- [Video: Instead of scrolling on your phone late at night, try this simple Ayurveda bedtime ritual. I show you how to practice Padabhyanga (foot massage with oil) and a short meditation to calm your mind for deep, restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5336605f-e0f7-4fe2-b451-4a9216e6d4a9)
- [Video: This video demonstrates Apana Mudra, a simple hand gesture with many benefits. It is known to help with digestion, relieve back pain, and create emotional balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea5f867-ec3d-4ddd-bae0-b7db8c35bca3)

### [Yoga for Women's Health](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/yoga-for-women-s-health)

- [Video: If you experience excessive period pain, try these yoga asanas. This short routine includes poses like Malasana and Baddha Konasana which are known to relieve cramps and discomfort during your cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58847f51-fbc0-47e4-8853-f0e21089ed0f)

### [My Students' Journeys](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/my-students-journeys)

- ![I am so grateful for this wonderful feedback. It's my goal to create a welcoming space for students of all levels, offering modifications and encouragement so you always feel refreshed and restored.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5134aa2f-0046-4fbf-9a4c-fffe8b14312b)
- ![Thank you for sharing your genuine feedback. I'm so happy to hear how my online classes have helped you reduce belly and back fat and improve your flexibility and energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df10ed3b-afdd-41d8-a9b0-56c306896877)
- ![This part of the feedback truly touched me. Knowing that our one hour of yoga together feels like "oxygen for the rest of the day" is the highest compliment. Thank you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f88151-3f4b-4a5e-b44b-f5e7ce8c443c)
- ![It's amazing to see a student lose 4kg in one month. Thank you for trusting me and taking a chance on online yoga. I'm so proud of your progress and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/306826c4-e411-49df-b18a-7dff63758fc2)

### [Join My Online Classes](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/join-my-online-classes)

- [Video: My new batch is starting soon. I offer classes from Monday to Friday in the morning and evening. If you want to join our community and work on your health goals, send me a direct message for details.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63fb948a-d308-47cc-817d-743e99ab3e98)

## Meet your expert

[Sakshi Jain](https://mytribe.in/sakshiyogastudio)

### My story

Hey new moms, Sakshi here. I know how it feels after delivery - body changes, mind changes, back pain that just won’t quit. Mere saath bhi hua tha (it happened to me too). I felt weak, guilty, lost. Then I tried simple yoga, just 10 minutes a day, and slowly, I started feeling strong again. My belly poonch shrunk, my energy came back. That’s why I started my studio - to share these gentle moves and help you heal, just like I did.

### My work

- **Yoga Classes for New Moms & Women**: I teach online yoga - Power Yoga, postpartum belly reduction yoga, PCOD/PCOS management, pain relief, pranayama, and meditation.
- **Gentle Flows for Healing**: Special beginner-friendly sessions. We start with Sukshm Vyayam, build strength slowly, safe for c-section & normal delivery.
- **Real, Lasting Results**: No shortcuts, no crash diets. Consistent yoga for fat loss, toning, flexibility. My 21-day series helps you feel and see the change.
- **Step-by-Step Core & Back Strength**: Classes focus on core, back, pelvic floor. Mix of asanas, weight loss flows, cardio. Heal, move, glow together!

## More services from Sakshi Jain

- [Postpartum Recovery Yoga](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga) · ₹900-1,800 per month (estimate)
- [Weight Loss Yoga](https://mytribe.in/sakshiyogastudio/weight-loss-yoga) · ₹900-1,800 per month (estimate)
- [Yoga for Women's Hormonal Health](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health) · ₹1,200-2,200 per month (estimate)

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## Book

To book Sakshi Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20Yoga%20for%20Pain%20Relief%20by%20Sakshi%20Jain.)