---
title: "Therapeutic Yoga for Gentle Pain Relief & Healing - mytribe"
description: "Find relief from chronic pain, recover from injury, and manage stress with specialized therapeutic yoga. Our expert-guided restorative yoga sessions help you heal safely. Book a class with Say Yoga today!"
canonical: https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga
last_updated: 2025-09-06
---

# Therapeutic & Specialized Yoga in Bengaluru

By [Say Yoga](https://mytribe.in/sayyoga2005) · We offer yoga sessions tailored for pain relief, injury recovery, hormonal and digestive issues, seniors, and prenatal needs, using props and safe guidance for every body type.

## Locations

Therapy at Jayanagar studio; Online sessions available

### Visit at

- Studio at Jayanagar 1st Block, Bengaluru (close to Basavanagudi, JP Nagar, Lalbagh Botanical Garden, South End Circle Metro Station, BTM Layout, Banashankari)

Also available online.

## Pricing guide (estimates)

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

### Specialized Therapeutic Group Classes

Small-batch cohorts (8-12 students) focusing on specific conditions like PCOS, Pre-Natal, and Seniors using medical-grade props.

Typically ₹5,000-6,500 Per Month (12 Sessions) (estimate)

#### Core Structure
*   **Frequency:** 3 guided sessions per week (Total 12 sessions per month).
*   **Batch Size:** Capped at 8 to 12 students to ensure individual correction.
*   **Focus:** Curated flows for specific themes like Pre-natal care, PCOS management, or Senior mobility.

#### Infrastructure & Props
*   **Wall Ropes:** Access to wall-mounted rope systems for spinal traction and back pain relief.
*   **Heavy Support:** Usage of dense bolsters, wooden blocks, yoga belts, and sturdy metal chairs.
*   **Facility:** Well-ventilated space with wooden or vinyl flooring and changing room access.

#### Monitoring
*   **Intake:** Verbal review of medical history and injuries before joining.
*   **Modifications:** Real-time adjustment of poses to suit individual physical limitations.
*   **Note:** A one-time admission fee of approx INR 1,000 is applicable on enrollment.

### Live Online Therapeutic Yoga

Interactive Zoom sessions focusing on WFH ailments and stress, teaching prop improvisation using household furniture.

Typically ₹7-10K Per Month (estimate)

#### Digital Format
*   **Platform:** Live interactive sessions via Zoom (no pre-recorded videos) for real-time feedback.
*   **Guidance:** High-frequency verbal cueing ('Micro-instructions') for posture correction without physical touch.
*   **Variants:** Includes options for International time zones and Weekend schedules.

#### Home Adaptation
*   **Prop Improvisation:** Instruction on using sofas, dining chairs, and pillows to replicate studio support.
*   **Ailment Management:** Sequences tailored for WFH issues like neck pain, eye strain, and insomnia.

#### Content Focus
*   **Breathwork:** Heavy emphasis on Pranayama and meditation techniques to manage anxiety.
*   **Safety:** Strict protocols on movement limits to prevent injury during unsupervised practice.

### 1-on-1 Injury Rehab & Private Therapy

Premium private sessions with a Senior Therapist for acute recovery cases like Spondylitis, post-surgery rehabilitation, or severe back pain.

Typically ₹24-26K Per Month (12 Sessions) (estimate)

#### Exclusive Attention
*   **Dedication:** 100% undivided attention from a Senior Therapeutic Instructor.
*   **Custom Roadmap:** Bespoke syllabus created day-by-day based on pain thresholds and recovery speed.
*   **Target Cases:** Specialized for complex issues like Spondylitis, Post-Cardiac recovery, or acute Sciatica.

#### Therapeutic Method
*   **Hands-On:** Deep tissue manual adjustments and assisted stretching for safety.
*   **Technique:** Mix of passive restorative poses (long holds) and active micro-movements for joint stability.
*   **Equipment:** Full utilization of studio benches, hanging ropes, and weights to offload pressure.

#### Logistics & Privacy
*   **Private Zone:** Dedicated area within the studio separated from general classes.
*   **Scheduling:** Flexible timing slots based on mutual convenience.
*   **Consultation:** Continuous integration of medical reports and doctor advice into the practice.

## About Therapeutic & Specialized Yoga

### Yoga That Meets You Where You Are

For me, yoga isn’t about pulling off crazy poses or pushing through pain. It’s about tuning in, using your breath, and finding what feels right. I see yoga as progress, not perfection.

### Who Usually Finds This Helpful

- Desk job? Nagging back, neck, or shoulder pain? You’re not alone.
- Joint pain, sciatica, or just feeling super stiff?
- PCOS, tough periods, acidity or digestion issues - looking for natural relief?
- Stress or anxiety feels like too much sometimes? I get it.
- On the mend from injury or surgery? Need a safe way to get strong again?
- Seniors who want to stay active, steady, and clear-minded.
- Pregnant or new moms wanting gentle, supportive movement.

### My Approach

- All sessions are guided with your safety as top priority. Alignment matters.
- Props galore - chairs, blocks, bolsters, ropes. Not cheating, just making sure you get the support you need.
- We listen to the body, not the ego. Sometimes you might think, "ayyō, idu simple posture, naan yaak maadli?" (oh, this is a simple posture, why should I do it?) But simple is powerful.

### What We Work On

- Yoga for back and joint pain relief - gentle, guided, and tailored.
- Flows for hormonal balance and PCOS, plus relief for digestion issues.
- Breathwork for anxiety and stress - because calming the mind is as important as moving the body.
- Chair yoga for seniors or anyone needing extra support.
- Prenatal and postnatal yoga therapy, always gentle and holistic.

Every body is different. Let’s find what works for yours.

## Highlights

Browse through Say Yoga's best work.

### [Featured](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/featured)

- [Video: This is Vinayak Sharma's story. At 70, after cardiac surgery and with rheumatoid arthritis, he found a new lease on life through our therapeutic yoga. His journey shows that it's never too late to start, and with the right guidance, you can find strength and joy in movement again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a0de24a-e04e-4a6c-ae58-c9df31e9c1ff)
- [Video: Isha shares her prenatal yoga journey with us. Our classes helped her stay active, manage back pain, and feel mentally strong while preparing for delivery. We provide a supportive space for mothers-to-be to connect with their bodies and their babies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faf79776-2463-4f64-b12a-f6360e628519)
- [Video: "My back is killing me." We hear this a lot, even from people in their 20s. This video shows how our gentle, targeted yoga can bring relief from lower back pain, proving that you don't have to live with discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e66b8991-78cf-43aa-a5b0-6798fc59eab2)
- [Video: Did you know your breath can change your state of mind? This is where ancient yogic wisdom meets modern neuroscience. We explain the power of your left and right nostrils to either calm or energize you, a core principle in our Pranayama teachings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5903746-5df9-4348-84cc-77aa321695b6)
- [Video: Feeling overwhelmed and overworked? Your breath is the key to hitting the reset button. Watch how a simple Pranayama session helps a student let go of stress and find immediate calm in our studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62fd81be-a751-47d0-bd57-d971b9459de7)
- [Video: We believe props are not for cheating, they are for doing it right. This video explains our philosophy on using props like straps and blocks to support your body, protect you from injury, and help you safely deepen your practice, no matter your experience level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d745848f-e2b2-4cf5-8ea9-ba43c7eb73b9)
- [Video: Recovering from an injury can be a slow and uncertain process. Here, we show how we tailor yoga poses to be safe and effective for knee injury recovery, helping students rebuild strength and confidence without pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6532f7d7-e3b9-4fb3-a62c-b5ab6d7383f4)
- [Video: Welcome to our tribe. Yoga is a personal journey, and in this video, our students share what their favorite poses mean to them, from finding balance with Vrikshasana to feeling strong in Warrior II. This is what our community is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8096b7df-5722-4447-8039-1603bfd74f42)

### [The Science of Breath: Pranayama Techniques](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/the-science-of-breath-pranayama-techniques)

- [Video: This video explores the yogic and mythological symbolism behind your breath. We explain how the left nostril acts as a cooling channel for calm, while the right provides energy, connecting ancient wisdom to your daily emotional state.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef9e059a-de01-456a-8667-a9967dd3f1ec)
- [Video: Learn two fundamental Pranayama techniques: Chandra Bhedana to cool the body and calm the mind, and Surya Bhedana to energize and heat the body. This guided instruction shows you how to use alternate nostril breathing to manage stress and combat laziness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41c26d18-8557-41f7-8a36-ac67188c4730)
- [Video: What do monks, athletes, and CEOs have in common? They have mastered their breath. This video explains how ancient Pranayama techniques are used by elite performers to manage pressure and unlock a state of flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaab91f8-1037-4009-8732-00407f1c4501)
- [Video: From Navy SEALs using Samavritti (equal breathing) to monks generating heat with Tummo, breathwork is a proven tool. We show how this ancient technology can be used in modern life to take control of your state of mind in seconds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93b510bc-9439-4826-acde-e338a66ff122)
- [Video: Ancient yogis observed the link between breath and emotion, and now neuroscience confirms it. This video explains the biology behind how conscious breathing calms your nervous system and guides you through Samavritti, or equal breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f845be4d-3629-4398-bfd0-68b2ae0083ab)
- [Video: Follow along with this guided 4-2-6 breathing technique. This simple pattern, inhaling for 4, holding for 2, and exhaling for 6, is a powerful way to recalibrate your nervous system and experience the immediate calming effects of Pranayama.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5db47ea-1846-4037-9988-00a87000d8cc)
- [Video: What is the ideal breath? This video breaks down the three golden rules of breathing: through the nose, from the diaphragm, and with a slow, rhythmic pace. Mastering these fundamentals is the first step toward better health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6adbec4-f46c-4de0-a27f-f483845108b5)
- [Video: Your breath is the bridge between your mind and body. In this quick test, we guide you through a simple breathing exercise to demonstrate the difference between shallow chest breathing and deep, calming belly breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87f699a4-3894-406a-a633-423e6622534c)
- [Video: How long can you hold your breath? This simple test is an indicator of your lung capacity and overall respiratory health. We believe that through consistent Pranayama practice, you can strengthen your lungs and calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d37a416-01c1-4069-ad1c-144f9e6741f0)
- ![As the great B.K.S. Iyengar said, "Breath is the king of mind." This quote reminds us that by controlling our breath through practices like Pranayama, we gain mastery over our thoughts and emotions, leading to a more balanced life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/181eb4d2-295c-48d2-90cd-72c80d4fc8ce)
- [Video: This video demonstrates the core components of a complete yoga practice. It shows how physical postures (Asana) build strength and flexibility, while breathwork (Pranayama) calms the mind and revitalizes your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc70676e-d4d1-4db5-8ceb-b5e615a3e672)
- [Video: Feeling out of breath after climbing a few stairs? This video shows how specific yoga asanas and Pranayama can build stamina and strength in your knees, spine, and respiratory system, making daily activities feel effortless again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/056cf04f-2936-4fee-a3f6-682c369747c8)
- ![Embrace the moon's gentle energy with Chandra Namaskar (Moon Salutation). This sequence of poses is designed to cool the body, calm the mind, and invite reflection, making it a perfect practice to wind down your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/429c5955-4591-4b78-8076-3b0256813086)
- [Video: Stop scrolling and take a minute to relax with us. This simple one-minute guided breathing exercise is a perfect reset for a busy day, helping you to recenter and calm your mind through conscious inhales and exhales.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be343142-20e5-4417-8aa1-40341fbb5529)

### [Relief from Aches and Pains](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/relief-from-aches-and-pains)

- [Video: Feeling like your joints are retiring before you do? This relatable video shows how therapeutic yoga helped a student move from feeling stiff and pained in his 30s to flexing poses instead of pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82b2563e-aef1-4d1c-82cf-82175f54dbeb)
- [Video: Feeling forgetful or unfocused? It might be more than just a busy mind. This video humorously connects mental fog with physical balance, showing how yoga can sharpen both your mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7762f98-ba18-4541-9219-bf506c10e663)
- [Video: Foot pain can stop you in your tracks. This video demonstrates specific asanas like Vrikshasana and Adho Mukha Svanasana that improve flexibility, circulation, and strength in your feet, helping you walk pain-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8e52b43-0539-4f44-a38d-5d3bb0dee17f)
- [Video: If you're struggling with joint pain, these gentle yoga solutions can help. This video guides you through simple rotations for the knees, hips, and shoulders, as well as modified poses with blocks to improve flexibility and ease discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cbdccdf-7f98-41b2-a076-43df0996c5ed)
- [Video: Sciatica pain can be debilitating. We demonstrate five effective stretches, including Ardha Kapotasana (Half Pigeon Pose) and gentle spinal twists, designed to release tension in the lower back, hips, and hamstrings for sciatic nerve relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/873c28a8-23ae-4c4e-a98e-0f0aa4af62b3)
- [Video: Do your shoulders feel stiff after a long day? Try this quick 30-second stretch. This simple movement targets the upper back and shoulders to relieve tension and improve flexibility, offering instant relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7406c67b-8f21-4c8a-84c1-006a3b5530dd)
- [Video: Knee pain can limit your daily activities. This video offers six simple tips and exercises, including knee presses and leg raises, designed to strengthen the muscles supporting the knee, improve mobility, and provide pain relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bf38e51-d48f-438c-89d5-c2a078381786)
- [Video: Back pain is one of the most common complaints we see. This video demonstrates four easy yoga movements, including Downward Dog to Cobra and Cat-Cow, to stretch the spine, relieve tension, and build strength for a healthier back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a87603-ee4f-4761-b8e6-8d1994d69f15)
- [Video: If you work on a laptop for more than five hours a day, this is for you. We show you simple yoga movements like Extended Puppy Pose and neck stretches to relieve the stiffness that builds up in your back, neck, and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9c540d8-eebd-45dd-8618-bdd3066729e4)
- [Video: Did you know bad posture can ruin your outfit and your confidence? This video demonstrates five key asanas, including Tadasana and Setu Bandhasana, to strengthen your core, align your spine, and help you stand tall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0316ecb2-f7aa-4d32-90bd-481eaf9ef9e2)
- [Video: Good posture is crucial for your overall health. Here are three easy moves using a yoga strap to open up your shoulders and align your spine, helping you fix your posture and reduce strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7a21588-0e28-4fb4-8c18-5f8cde3c6010)

### [Yoga for Specific Health Needs](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/yoga-for-specific-health-needs)

- [Video: Feeling under the weather with a cold? This video demonstrates several asanas like Child's Pose and Seated Spinal Twist that can help relieve sinus pressure, open the chest, and boost your immune system for a quicker recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19de84ea-6def-455d-add1-827134602ac2)
- [Video: If you struggle with acidity or indigestion, yoga can offer natural relief. This video guides you through poses like Trikonasana and Setu Bandhasana that stimulate digestion, reduce bloating, and calm the digestive system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/719d260f-7fc4-4f1e-a9a6-c64790f55525)
- [Video: Living with PCOS can be challenging, but yoga can help manage symptoms. This gentle and effective flow includes poses like Malasana and Baddha Konasana to support hormonal balance and relieve tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d77e0b06-fff3-40da-9a2b-16d41a3bab8c)
- [Video: You can improve your breathing and manage asthma symptoms with yoga. This video demonstrates chest-opening poses like Setu Bandhasana and Dhanurasana that help improve lung capacity and support overall respiratory health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fe378f7-e1fb-4852-bd56-9b1de5fefaab)
- [Video: This video provides five key dietary recommendations to help you overcome hyperacidity naturally. We suggest incorporating whole grains, alkaline foods, and plenty of water alongside your yoga practice for better digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d252d13-5bfc-46b4-be41-6c63ea5fc51a)
- [Video: Feeling a burning sensation after meals? This video helps you identify common food triggers for hyperacidity, such as spicy foods and caffeine. Understanding your triggers is the first step toward mindful eating and better digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f4f4af5-c6df-4929-b06c-9c9720fe3279)
- [Video: Improve your digestion naturally with these five simple stretches. This video guides you through poses like Pawana Muktasana and Supta Matsyendrasana to release trapped gas, relieve bloating, and promote healthy digestive movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/077cf22b-6e90-4ca4-a60a-f59ced6afa79)
- [Video: Looking to strengthen your core and reduce belly fat? This video demonstrates several variations of Naukasana (Boat Pose) that engage your core muscles, improve digestion, and boost your metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3992b1e5-ac39-4754-8e71-8befa520e63b)
- [Video: For those on a weight management journey, yoga can be a powerful tool. This video showcases three poses, Marichyasana, Uttanasana, and Halasana, that improve flexibility, strengthen the core, and help release stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d18893c-04e5-4e1b-b7c4-582fadc43e4e)
- [Video: This video explains the principles of mindful eating for managing obesity. We discuss how yoga, combined with a balanced diet of home-cooked meals and reduced portion sizes, supports sustainable and safe weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd235bb6-b70b-489a-890f-8f4884a0b825)
- [Video: Yoga and diet are the perfect pair for a healthy lifestyle. This video explains the yogic approach to nutrition, which focuses on fresh, seasonal, and locally produced foods to energize your body and enhance your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fbb04db-62d8-4401-ad2c-fe6589868a89)
- [Video: Struggling with a clogged nasal passage? This video demonstrates yogic cleansing techniques like Vatakrama Kapalabhati and Jala Neti, along with Sarvangasana, to clear congestion and help you breathe freely again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27d8deb-4b13-4c72-a078-5d6e982c5d21)
- [Video: Yoga offers a gentle yet effective way to manage PCOD and restore hormonal balance. This video demonstrates key poses like Baddha Konasana, Sarvangasana, and Dhanurasana known to support the reproductive system and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b29791e-7c81-4583-bd00-7b045c8420f7)
- ![On World Hypertension Day, we remind you that yoga is one of the best ways to manage your blood pressure. By calming the nervous system and reducing stress, practices like gentle asana and pranayama support heart health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebd20221-7f62-4891-95f9-068a27331663)
- ![On World Asthma Day, we highlight how yoga can supplement existing therapy. Poses like Setubandha Sarvangasana, which opens the chest, can provide relief and improve respiratory function for those with asthma.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44dc193a-ddec-4d35-bb99-8bb70e153f30)

### [For Mothers and Mothers-to-Be](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/for-mothers-and-mothers-to-be)

- ![On National Safe Motherhood Day, we celebrate the journey of motherhood. We believe in nurturing the mother as much as the baby, and our prenatal and postnatal yoga is designed to ensure a safe, strong, and smooth journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e5f0824-9e9b-47da-84d2-5b5a38f346c4)

### [Active and Balanced: Yoga for Seniors](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/active-and-balanced-yoga-for-seniors)

- [Video: Yoga is accessible to everyone, at any age. This video demonstrates Chair Surya Namaskar, a modified sun salutation that allows seniors or those with limited mobility to boost energy, stretch the body, and stay active from a seated position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10fde9fb-cb50-4af2-9caa-06772269e064)
- [Video: This video showcases a safe, advanced backbend for senior citizens using a chair for support. It's a testament to our belief that with proper guidance and props, age is no barrier to exploring the full depth of yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88f56383-be67-47fc-9313-caf5c9aeca68)
- [Video: Age and weight are not barriers to practice. This video shows our senior students exploring advanced poses like Shirapadasana and Shirshasana with mindful modifications, proving that yoga is a non-judgmental practice for every body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01ed41dc-bfe0-43b5-a06b-60a256a60d29)

### [Calm Your Mind, Find Your Focus](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/calm-your-mind-find-your-focus)

- [Video: Feeling overstimulated by your phone? This student shares how just seven minutes of meditation a day helped her break the cycle of distraction and find clarity. It's a powerful reminder that peace is a choice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5e16830-1726-4856-89cd-9656cee97482)
- [Video: Feeling stressed with no time to unwind? This video teaches you a two-minute fix: Legs-Up-the-Wall pose. It's the simplest way to calm your nervous system, boost circulation, and reset your mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec19d3c5-e525-4130-8b7b-a07702a86138)
- ![Not all therapy happens on a couch; some of the most profound healing happens on a yoga mat. Your practice is a space to release stress, find clarity, and reconnect with yourself. Let your mat be your therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6fe5e33-8294-43ed-b3a1-f59899823a61)
- [Video: It's time for a social media detox. This video guides you through four simple poses, including Downward Dog Twist and Eagle Pose, designed to help you reset your mind, reduce stress, and take a much-needed pause from the digital world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df7e46c1-49f9-4d2b-99fa-2b057dc4b1c4)
- !["True concentration is an unbroken thread of awareness." This powerful quote from B.K.S. Iyengar reminds us that focus isn't about forcing the mind, but about cultivating a steady, present awareness, which is a core goal of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f45b728-13c3-4db8-9192-55ca7ef5e042)
- [Video: It's time to give your brain a workout. This video guides you through simple but challenging finger and hand exercises that improve coordination, boost focus, and enhance the mind-body connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8c3f3da-5c2f-412e-a2ac-d3269f2c3dc2)
- !["The primary aim of yoga is to restore the mind to simplicity and peace." This quote from B.K.S. Iyengar captures the essence of our practice. Yoga is not just about the body; it's about freeing the mind from confusion and distress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a8e067e-9ac2-41db-b52c-1ec97d88d719)
- ![World peace begins with inner peace. This graphic illustrates the idea that by cultivating calm and balance within our own minds through practices like yoga and meditation, we contribute to a more peaceful world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d1c402a-8af5-4f5d-82cb-cd2e288e6116)
- ![Choose to be a warrior, not a worrier. This inspirational message reminds us to channel our inner strength when facing life's challenges. Yoga teaches us to breathe through difficulty and find resilience on and off the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6801f9af-c1a3-45ff-b2da-8f6355f0ee43)
- ![It's okay if it doesn't work out. In yoga and in life, there is adventure in the trying. This post is a gentle reminder that the journey and the effort are just as important as the outcome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35780a2-e02c-432d-805a-3213a56e3502)
- ![Self-love is a practice of choosing yourself, again and again. This image is a reminder to treat yourself with the care and kindness you deserve, a principle we cultivate in every yoga class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf707690-3576-4394-8322-535a5ddcaca9)
- ![Not every day is a good day, and that's okay. This graphic illustrates that it's normal to have ups and downs. Yoga teaches us to show up for ourselves even on the cloudy days, knowing the sun will shine again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88307578-d711-472e-8b3b-40e830f23bdb)
- ![Start your day with these three powerful affirmations: I appreciate myself, I am proud of myself, I believe in myself. Repeating these can boost your confidence and create a positive mindset for your practice and your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/630e30d4-59ac-4f8e-8cf5-21ffd641a480)
- ![Yoga brings aliveness to the body, calmness to the mind, kindness to the heart, and awareness in life. This quote beautifully summarizes the holistic benefits that a consistent yoga practice can bring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa8da677-496b-4d9f-a6f6-5246305bdf41)
- [Video: Too busy? Take one minute for this guided meditation. This short practice is designed to quiet your mind, reduce stress, and improve your focus, proving that even a small pause can make a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17357b09-2110-4fe2-be15-821289293fc8)
- ![The secret to happiness is gratitude. This post reminds us that approaching our yoga practice and our life with a thankful heart can transform our mindset, bringing more joy, peace, and connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9050595-a0a1-4788-b3da-2674aa5ac503)
- ![This humorous comic reminds us to focus on the present moment. While technology can be a distraction, yoga and mindfulness practices help us stay grounded in the here and now, which is where true peace is found.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6041294d-382b-44f3-b2f0-a740ba3f7194)

### [Our Approach and Our Tribe](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/our-approach-and-our-tribe)

- [Video: Limits exist only in our minds. At SAY Yoga, we provide the physical and mental support to help you gently push past your perceived boundaries and turn struggles into breakthroughs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19352bcf-c8fb-4ac7-937b-6832a7007c03)
- [Video: Our founder, Rajesh, shares his story of starting yoga for strength but staying for the mental transformation. This is why SAY Yoga was founded: to help others experience this powerful journey of finding balance, focus, and resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f79be7d4-918c-4d95-9213-d9a866c9c30c)
- [Video: This video gives you a glimpse into a day at our studio, where we turn chaos into calm. From lighting the lamp to our community gathering to breathe and stretch, this is more than a class; it's a return to yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00801705-c539-4702-a747-92cc2d88f38c)
- [Video: Think yoga is just for flexibility? This video explains why you need yoga even if you go to the gym. It improves joint mobility, speeds up recovery, and enhances the mind-muscle connection, making all your workouts more effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54304d3b-c4e2-423c-a3d0-753b07b38e36)
- [Video: Don't skip Savasana! This video explains why the final resting pose is so important. It's your body's reset button, helping you absorb the benefits of your practice and calm your nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3f42aeb-50a6-4e82-ada2-8fdb1bf50680)
- ![Growth happens when you stretch beyond your comfort zone. This image encourages you to push past your perceived limits, reminding you that every stretch and every breath takes you one step further on your journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b13a414d-5f22-44eb-83eb-6443c4eead49)
- ![What's the best part of yoga? For many, it's the "nap time" at the end. This lighthearted post celebrates the deep relaxation of Savasana, a crucial part of every practice where you rest and absorb the benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c491ddb-a4cb-4faa-9482-1f4a44cf3a90)
- ![Yoga is an opportunity for growth and awakening. This graphic, forming the word "YOGA" with asanas, illustrates how the practice is a journey of connecting with your inner self and transforming your body and mindset.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d2d6f27-65bf-45a5-bd3b-7ba1900324a2)
- !["First, I do the yoga, then, I do the things." This quote perfectly captures our philosophy. Starting your day on the mat clears your head, boosts your energy, and sets a peaceful tone for everything that follows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4da17721-07b6-4d38-a21f-bcf19a532f46)
- ![Yoga is a journey, not a race. This image reminds us to embrace our unique path on the mat. Every pose is progress, and it's about celebrating your personal growth, not comparing yourself to others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f62b752e-bdd2-4da7-a4da-aeea95ae17c9)
- ![What do you love about yoga classes? This post invites our community to share their experiences, whether it's feeling relaxed, improving their mood, or connecting with friends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f5f8795-ddbb-42df-acc6-44766ed9c283)
- !["If you fall, I will be there! -Yoga Mat." This witty and wise quote reminds us that our mat is a space of support. It's okay to stumble in your practice because falling is part of the process of getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9d26c88-b600-454d-ad06-40b2000c8152)
- ![This is not just lying down, this is Savasana. This image emphasizes the importance of the final resting pose as an active state of conscious relaxation, where the body and mind integrate the benefits of the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e660301-6345-4b40-8d9b-2cc551233587)
- ![Yoga is for every body. This post is a powerful reminder that you don't need to be a certain size, shape, or age to practice. Yoga meets you exactly where you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1159da83-0dc8-4e52-b9eb-688fe663a5c7)
- ![Change can be difficult, but it can also be beautiful. This inspirational post encourages embracing change as an opportunity for growth, just as we learn to do in challenging yoga poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96e42bd2-764e-4220-809e-c39dbd33511d)
- !["It's called yoga practice, not yoga perfect." This is a core tenet of our philosophy. We encourage our students to embrace the journey of daily practice rather than striving for an unattainable ideal of perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abd7b552-d61c-42e6-a103-223239560524)
- [Video: Yoga is better with a friend. This video shows two students practicing Prasarita Padottanasana together, highlighting how partner work can deepen a stretch and make the journey of self-discovery a shared experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e38011af-3067-49b1-a8a3-4e988ec28494)
- !["Looking good is secondary. Having a healthy relationship with your body should be priority." This post captures our core belief that yoga is about fostering self-love, mindfulness, and well-being from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06e7bc78-657a-4e93-ade6-d451534c1586)
- [Video: Dealing with stiff shoulders and hips from sitting all day? This video demonstrates how to use a strap in Gomukhasana (Cow Face Pose) to safely open up these tight areas and improve mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5df877ac-e2ae-4d91-9fe4-c7f3e000df4d)
- [Video: This video demonstrates variations of Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) using props like a chair. It shows our commitment to making balancing postures accessible and safe for all levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7324dad-71c1-430b-9963-f29a5dbdf7ea)
- [Video: Here we showcase variations of Utkatasana (Chair Pose) using the wall ropes. This demonstrates how we use props to help students build strength in the legs and core while ensuring proper alignment and support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8823dfdb-ec02-4615-8f6f-b189d7deb046)
- [Video: This video shows how a chair can be used as a support in Parighasana (Gate Pose). This modification allows for a deep side-body stretch while maintaining stability, making the pose accessible to more students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f6ae64d-b224-4471-9c73-66a6c1ab1d73)
- [Video: A glimpse from our yoga camp in Morocco, this video shows students practicing balancing asanas together. It highlights our focus on building stability, coordination, and mental focus within a supportive community setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26a29f75-65ee-4fd8-b632-e62ec563fcd9)
- [Video: From our Morocco yoga camp, this video shows students using wall ropes and bolsters for supported backbends. This illustrates our method of using props to help students safely increase flexibility and open the front body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/387b5b4c-9902-435b-94a4-2bf3c54a11e1)
- [Video: This video from our Morocco camp focuses on Vrikshasana (Tree Pose) variations. It demonstrates how we encourage students to explore different levels of a pose to enhance balance and focus at their own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dda44d1b-36a2-4ed3-936e-b3c4fb6be091)
- [Video: This video from our Morocco camp showcases various plank variations using props like blocks and chairs. It highlights how we adapt foundational poses to build core strength and stability for different body types and fitness levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fc08564-7c34-42e3-ac75-1d4f3f86ac15)
- [Video: This video from our Morocco camp shows a student using blocks and a strap for a deep twisting stretch. It exemplifies our use of props to help students achieve better alignment and a greater range of motion safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47e57d44-2b5f-43b7-a0a6-28aeded0123c)

### [Asana Library: Poses and Flows](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/asana-library-poses-and-flows)

- [Video: This video guides women through a flow for strength, flexibility, and calm. It includes Naukasana (Boat Pose) for core strength, Dhanurasana (Bow Pose) for spinal flexibility, and Bridge Pose to release back tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02064d86-2f94-404d-97a9-eb585e0b4c2f)
- [Video: Want to transform your legs? This video demonstrates a powerful flow including Eka Pada Parsvakonasana and Goddess Pose to stretch, strengthen, and sculpt your legs while improving stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1285a74c-38bf-4596-b155-1a067ea4b7e3)
- [Video: Did you know the benefits of Surya Namaskar (Sun Salutation) change with your pace? This video explains how to practice slowly for flexibility, at a medium pace for stress relief, and quickly for a cardio boost and weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1d6f6ec-910a-4bda-aae1-0543bdc43b92)
- [Video: Surya Namaskar is more than just a physical sequence; it's a moving meditation. This video features the powerful mantras associated with each pose, helping you connect with the sun's energy on a deeper level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/766769c4-2fd9-4cad-be41-226bf166b019)
- [Video: Feeling the winter blues? This yoga flow is designed to warm you up from the inside out. These dynamic movements will build heat, increase energy, and uplift your mood on cold, dreary days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/411fdb84-fafc-45cc-b282-d26901c48a6d)
- [Video: Need a quick pick-me-up? This energy boost sequence is designed to awaken your body and sharpen your focus. It combines stretches, strength-building, and balance to leave you feeling refreshed and revitalized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf3b087d-175e-4bff-a890-1d2a4b202bb4)
- [Video: Here are four essential yoga movements to practice daily for overall well-being. This video guides you through dynamic flows like Malasana to Padangusthasana and Halasana to Paschimottanasana to improve flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff18b5cd-104d-45b3-a8a8-b771485e3171)
- [Video: Working from home? These five simple chair stretches are perfect for a midday break. This video shows you how to do neck rolls, seated Cat-Cow, and spinal twists to relieve tension and stay energized at your desk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03b046eb-ea74-4523-8fc8-ea36354db612)
- ![A straight spine keeps the brain alert. This quote from B.K.S. Iyengar highlights the importance of good posture, which we cultivate through poses like Tadasana and Sukhasana to improve mental clarity and reduce back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc8d3816-d587-4d39-995f-e26293119588)
- [Video: Start your day with these five energizing yoga movements. This video guides you through a sequence including Shishuasana to Bhujangasana and Lizard Pose to boost flexibility, strengthen your body, and set a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/027f5e5a-a08e-4224-9dac-8f603d9814d5)
- [Video: Ever wished you were a little taller? While we can't change your genetics, this video demonstrates yoga poses like Palm Tree Pose and Cobra Pose that stretch and align your spine, helping you improve posture and stand taller.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/306c98cb-2da1-48c6-b4eb-7b968503971d)
- ![This graphic breaks down the benefits of Hastha Uttanasana (Raised Arms Pose). It's a simple but powerful pose for improving posture, enhancing flexibility, aiding digestion, and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ab2daf3-7af1-494a-a119-13b31f35752d)
- [Video: Day 16 of our Yoga Challenge features Dhanurasana (Bow Pose). This powerful backbend strengthens the back and abdominal muscles, improves flexibility, and opens the chest, neck, and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df32a9ba-f01a-49cf-83be-61daa143b3b1)
- [Video: Day 15 of our Yoga Challenge showcases Ustrasana (Camel Pose). This deep backbend stretches the entire front of the body, strengthens the back muscles, and improves posture while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1388e78b-8b96-4b4a-ab18-4cf6624427a5)
- [Video: Day 14 of our Yoga Challenge is Sarvangasana (Shoulder Stand). This inversion is known as the "queen of asanas" for its ability to boost energy, calm the mind, strengthen the shoulders, and balance hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8087f86-b8f2-45cc-9ca6-ae48248559d6)
- [Video: Day 13 of our Yoga Challenge features Paschimottanasana (Seated Forward Fold). This deep stretch for the hamstrings and back is excellent for calming the nervous system and improving flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d993ca0-26fb-465c-8c79-73ae5b020830)
- [Video: Day 12 of our Yoga Challenge is Janu Sirsasana (Head-to-Knee Pose). This pose improves circulation in the legs, reduces stress, and can help trim belly fat while providing a sense of inner calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2280f84e-186f-4c47-a190-af36429df209)
- [Video: Day 11 of our Yoga Challenge features Navasana (Boat Pose). This pose is a fantastic way to build core strength, improve balance, and stimulate the abdominal organs to improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97c0c46f-e9f5-4128-9db2-167e6128a7d4)
- [Video: Day 10 of our Yoga Challenge is Sukhasana (Easy Pose). While it looks simple, this foundational meditative pose strengthens the back, stretches the hips and ankles, and helps quiet the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad55e35-907b-4800-90ae-c0bd08f45105)
- [Video: Day 7 of our Yoga Challenge features Adho Mukha Svanasana (Downward-Facing Dog). This energizing pose gets your blood flowing, stretches the hamstrings, and strengthens the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6369bf1a-3e07-48d2-88dd-870ed11a9a6f)
- [Video: Day 5 of our Yoga Challenge is Parsvakonasana (Side Angle Pose). This pose stretches and strengthens the entire side body, improves posture and balance, and can even aid digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ed4559a-f300-48e0-8d97-9ef584abdf03)

### [Recognition and Achievements](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/recognition-and-achievements)

- ![We are incredibly proud that our own Mr. Chandrashekar was honored as a Yoga Champion and Trainer by Rotary International for his outstanding contribution to promoting yoga internationally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f0bda50-945d-4241-afe0-c8ff79d34904)
- ![A moment of honor as Mr. Chandrashekar is felicitated by Rotary International District 3192. His dedication is an inspiration to our entire yoga community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7c9138f-6b0e-461d-9b25-431980a27c8c)
- ![Chandru Sir is a true inspiration for all yoga students. This recognition from Rotary International is a wonderful acknowledgment of his passion and expertise. Congratulations!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40feab7b-e89c-4e4d-aa15-ae83242d6cbc)
- ![A proud moment for the SAY Yoga family. We are delighted to share that our Chandru Sir was honored for his work in promoting yoga on an international stage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab2524e6-12a0-44e7-8cd6-7bc4f2559e8d)
- ![Mr. Chandrashekar receiving his citation as Yoga Champion and Trainer. We are so proud of his achievements and the positive impact he has on students worldwide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ced97bc4-aac7-4110-91df-1592ffdb2f3f)
- ![Our founder, Mr. Chandrashekar, addressing the audience at the Rotary International event. His passion for sharing the gift of yoga is at the heart of everything we do at SAY Yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc8e3628-260e-4941-b9d8-a78d5a4603bb)

### [Mudras: The Yoga of Your Hands](https://mytribe.in/sayyoga2005/therapeutic-specialized-yoga/mudras-the-yoga-of-your-hands)

- [Video: This video introduces several powerful mudras and their benefits. Learn how simple hand gestures like Karana Mudra for removing negativity and Kubera Mudra for boosting focus can enhance your well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3bd95ed-3ee9-49f6-b2ad-ae183c56ea48)

## Meet your expert

[Say Yoga](https://mytribe.in/sayyoga2005)

### My story

Namaste, we’re SAY Yoga. You know, we started out just chasing strength, but yoga turned out to be so much more—balance, focus, a new kind of resilience. We see this magic every day, like Mr. Sharma, 70, bouncing back after heart surgery, or Isha, a mom-to-be, finding her peace. For us, it’s not just classes. It’s family. We gather, we celebrate, we do 108 surya namaskars on the street—yoga is woven into our lives.

### My work

- **All-Inclusive Yoga Classes**: We teach holistic yoga for beginners, seniors, prenatal yoga classes, and international restorative yoga. Online and in-person.
- **RYT 200-Hour Teacher Training**: Our Yoga Alliance certified teacher training is hands-on, practical, and open to all levels.
- **Progress Over Perfection**: No insta-perfect poses here. We help you listen to your body, move mindfully, and grow at your pace.
- **Traditional Meets Modern**: We mix ancient techniques like pranayama and props with today’s needs—think stress, back pain, scattered mind.
- **Community & Retreats**: We’re more than a studio—festivals, yoga retreats, and a real tribe vibe. You’ll feel part of something.

## More services from Say Yoga

- [200-Hour Yoga Teacher Training (RYT 200)](https://mytribe.in/sayyoga2005/200-hour-yoga-teacher-training-ryt-200) · ₹40-75K per course (estimate)
- [Group & Private Yoga Classes](https://mytribe.in/sayyoga2005/group-private-yoga-classes) · ₹250-500 per group class (estimate)
- [Yoga Retreats](https://mytribe.in/sayyoga2005/yoga-retreats) · ₹12-45K per person per retreat (estimate)

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- [Yoga Classes by Sayanti](https://mytribe.in/fitnesswithme_sayanti/yoga-classes) · ₹250-900 per session (estimate) · Bengaluru
- [Therapeutic Yoga by Yogatute Health](https://mytribe.in/yogatute/therapeutic-yoga) · ₹800-2,000 per session (estimate) · YogaTute Health (Yoga School)
- [Therapeutic Yoga by Pragya Bhatt](https://mytribe.in/yogawithpragya/therapeutic-yoga) · ₹500-3,500 per session (estimate) · Amrutha Bindu Yoga - The Best Yoga Classes Studio in JP Nagar
- [Therapeutic Yoga for Health Concerns by Rohit N](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns) · ₹500-1,500 per session (estimate) · Nandini Layout
- [Therapeutic Yoga by Yoga for Cure](https://mytribe.in/yoga_for_cure/therapeutic-yoga) · ₹500-1,500 per session (estimate)

## Book

To book Say Yoga, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20%26%20Specialized%20Yoga%20by%20Say%20Yoga.)