--- title: "Fix Your Posture: Physio-Led Pilates in HSR Layout" description: "Tired of tech neck and back pain? Get a personalized posture correction plan from a professional physiotherapist. Book your clinical assessment in HSR Layout." canonical: https://mytribe.in/saraa.physio/therapeutic-yoga/improve-your-posture last_updated: 2025-09-05 --- # Fix Your Posture with Physio-Led Pilates Tribe Verified · 9 years of clinical physiotherapy experience. By [Sara Najafi](https://mytribe.in/saraa.physio) · Available Online & at Studio in HSR Layout · ₹800 per person / session (estimate) Part of [Therapeutic Yoga](https://mytribe.in/saraa.physio/therapeutic-yoga). [View full gallery](https://mytribe.in/saraa.physio/therapeutic-yoga/gallery) If hours at a desk have left you with "tech neck" or persistent back tension, it is time to move differently. I use my physiotherapy background to help you unlearn poor habits and build real, structural strength. ## Photos and videos - [Video: That "tech neck" or forward head posture from hours on screens can lead to a lot of discomfort. I use corrective exercises like the prayer stretch to improve mobility in your upper back and shoulders, which helps realign your spine and reduce strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/330c7f14-1fa8-4880-8848-5a410e67fa6a) - [Video: An excessive lower back curve, or lordosis, can cause chronic back pain and is often linked to a weak core. I focus on exercises like the dead bug to teach you how to engage your deep core muscles and maintain a neutral spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a7c598d-c888-4c46-8d5f-b2ccd776e470) - [Video: Here is a perfect example of my physio-led approach. I'm using a simple physio ball to help a client correct her posture and activate the small stabilizing muscles in her back. These specific cues and adjustments make all the difference in building a mind-muscle connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d01e07f-0044-478b-98ca-9f7b51765d73) ## About Improve Your Posture Most posture corrections fail because they treat the symptom, not the root. In my sessions, we do not just 'exercise.' We use specific, physio-led drills—like the Dead Bug or physio-ball wall pushes—to actively retrain your deep stabilizer muscles and teach your body to find its neutral spine again. Standard gym workouts often focus on big muscle groups, but issues like "tech neck," forward head posture, and hyper-lordosis (that annoying lower back arch) are usually caused by weak deep stabilizers. If you are just crunching your way through a generic fitness class, you might actually be reinforcing the wrong patterns. My approach is different. With 9 years of physiotherapy behind me, I look at your movement patterns first. We do not just exercise—we fix. **What we work on:** * **Tech Neck & Shoulder Strain:** We use specific mobility movements like the Prayer Stretch to open up your thoracic spine. It is less about intensity and more about consistent, targeted release. * **Core Engagement:** For issues like lordosis, exercises like the Dead Bug are game-changers. They teach your core to engage in a way that protects your lower back, whether you are sitting at a desk or standing in line. * **Mind-Muscle Connection:** I use props like the physio ball to give you tactile feedback. You will feel exactly which muscle should be firing, so you stop guessing and start correcting. If you are tired of stiffness and want to build a body that feels good to live in, let us get started. We will build a plan that actually sticks. ## About Sara Najafi Hey, I'm Sara. I am a physiotherapist who fell in love with yoga and Pilates, so my classes are all about blending science with movement. I do not just watch you move; I help you understand your body so you can fix the pain points that keep coming back. [See all of Sara Najafi's services](https://mytribe.in/saraa.physio) ## More from Therapeutic Yoga by Sara Najafi - [Featured](https://mytribe.in/saraa.physio/therapeutic-yoga/featured) - [Pain Relief & Corrective Exercises](https://mytribe.in/saraa.physio/therapeutic-yoga/pain-relief-corrective-exercises) - [Studio Sessions: Reformer & Props](https://mytribe.in/saraa.physio/therapeutic-yoga/studio-sessions-reformer-props) - [At-Home Mat Workouts](https://mytribe.in/saraa.physio/therapeutic-yoga/at-home-mat-workouts) - [My Journey: From Physio to Yoga](https://mytribe.in/saraa.physio/therapeutic-yoga/my-journey-from-physio-to-yoga) - [Additional Work & Philosophy](https://mytribe.in/saraa.physio/therapeutic-yoga/additional-work-philosophy) ## More services by Sara Najafi - [Physio-Led Pilates](https://mytribe.in/saraa.physio/physio-led-pilates) ## Similar work from other experts - [Posture Correction & Spinal Health Services](https://mytribe.in/body.and.mind.physiopilates/pilates/posture-correction-spinal-health) by Body & Mind PhysioPilates Studio · Pilates · Classes at studio in Vidyaranyapura & online options - [Relieve Back Pain and Correct Your Posture](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/relieve-pain-fix-posture) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online - [Spine, Neck & Posture Correction](https://mytribe.in/_archbenguluru/physiotherapy-rehabilitation/spine-neck-posture-correction) by Arch Physiotherapy & Fitness · Physiotherapy & Rehabilitation · Available Online; Visit Clinic in Brookefield - [Posture Correction and Workplace Wellness](https://mytribe.in/dnpr_myphysiotherapist/clinical-physiotherapy-rehabilitation/posture-correction-workplace-wellness) by Nasir Mughees · Clinical Physiotherapy & Rehabilitation · Online consultations, Home visits across Delhi NCR & 10 Clinics across New Delhi - [Fix Your Posture: Yoga Stretches for Desk Workers](https://mytribe.in/iamashtangi/yoga-for-fitness-weight-loss/fix-your-posture-yoga-for-desk-workers) by Vaibhav · Yoga for Fitness & Weight Loss · Online & In-person classes at Bellandur & Sarjapura - [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 ## Book To book Sara Najafi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Sara%2C%20I'm%20struggling%20with%20posture%20issues%20like%20tech%20neck.%20I'd%20like%20to%20book%20an%20assessment%20at%20your%20HSR%20Layout%20studio.%20How%20do%20we%20start%3F)