---
title: "Therapeutic Yoga for Lasting Pain & Stress Relief - mytribe"
description: "Find relief from chronic pain and stress with Therapeutic Yoga by Alpana Kumar in Noida. Our holistic healing approach focuses on posture correction and mindfulness to restore your mind-body balance. Book a session today for lasting results."
canonical: https://mytribe.in/thealpanayoga/therapeutic-yoga
last_updated: 2025-09-21
---

# Therapeutic Yoga in Noida

By [Alpana Kumar](https://mytribe.in/thealpanayoga) · I teach therapeutic yoga that helps with chronic pain, stress, and posture by focusing on correct technique and practical healing, not just exercise.

## Locations

Online classes & at studio in Sector 104, Noida

### Visit at

- Studio at Alpana Yoga, Sector 104, Noida (close to Sector 105, Sector 107, Pathways School, Sector 108, NSEZ, Sector 110)

Also available online.

## Pricing guide (estimates)

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

### 1-on-1 Pain Management Session

Single 60-minute private session with manual adjustments and protocols for acute injury or pain.

Typically ₹1,500-2,200 Per Session (estimate)

#### Session Format
* **Structure:** Private 1-on-1 coaching with undivided attention.
* **Customization:** Sequence built around specific medical history (e.g., slip disc, frozen shoulder).
* **Assisted Stretching:** Heavy emphasis on manual adjustments to achieve range of motion.

#### Methodology
* **Correction:** Micro-analysis of standing and sitting posture to correct spinal misalignment.
* **Technique:** Mix of active holding and passive restorative postures.
* **Advisory:** Includes consultation on diet and lifestyle changes.

#### Logistics
* **Scheduling:** Flexible timing based on mutual availability.
* **Venue:** Conducted at the studio to utilize wall ropes and specialized props.

### Monthly Small Group Studio Membership

3 sessions per week in a limited batch of 8-12 students, specifically for back pain and alignment.

Typically ₹3,500-4,500 Per Month (12 Sessions) (estimate)

#### Core Details
* **Frequency:** 3 sessions per week (Total 12 sessions per month).
* **Batch Size:** Capped at 8-12 students for personalized tactile cues.
* **Duration:** 60 minutes per session.
* **Language:** Instruction provided in both Hindi and English.

#### Equipment & Studio
* **Props:** Usage of shared studio equipment including foam/cork blocks, cotton straps, and bolsters.
* **Facility:** Air-conditioned space with wooden flooring and full-length alignment mirrors.

#### Therapy Goals
* **Pain Relief:** Routines targeting cervical spondylitis, lower back pain, and stiff hips.
* **Technique:** Alignment breakdown focusing on target muscle activation.
* **Holistic:** Includes Pranayama breathwork and guided Savasana.

## About Therapeutic Yoga

### Why I Teach Yoga

Yoga isn’t just my job - *yeh toh mera lifeline hai* (it's my lifeline). For me, it’s not about doing fancy poses or being super flexible. It’s about tuning in to yourself, being kind to your body, and not judging your limits. *Yoga ka asli matlab hai jodna* (the real meaning of yoga is union). I use yoga to help you connect your mind and body, so you feel anchored and calm.

### What You Get From My Therapeutic Yoga

If you deal with chronic pain, stress, or just feel “off” in your body, my sessions are built for you. I’ve seen students with back and neck issues say, *meri body light ho gayi hai* (my body feels so much lighter) after only a few weeks.

- **Chronic Pain Relief:** For back pain, we work on hip flexors and hamstrings. Neck pain gets tackled with shoulder and posture work. Joint care includes daily leg stretches, even helping with things like varicose veins.
- **Stress & Anxiety:** We use pranayama techniques for anxiety, like Anuloma Viloma, that calm your nerves and help with blood pressure. Mindfulness-based yoga therapy is a huge part - it’s as much about your mind as your muscles.
- **Better Posture:** I always say, your spine’s flexibility is your age. The work we do makes you stand taller and feel more confident.

### How I Teach

*Seekh kar karo, tabhi fayda hoga* (learn first, then you’ll benefit). My sessions focus on proper asanas, correct breathing, and deep relaxation. I’m big on alignment and technique. You’ll notice changes quickly if you stay regular.

### Who This Is For

If you want healing, not just a workout, and struggle with chronic issues, or even if you’re a total beginner, you’ll fit right in. This is about using your body for peace of mind - nothing fancy, just real results.

## Highlights

Browse through Alpana Kumar's best work.

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

- [Video: (Hero Item) This is why I teach. Hearing my students share how they've found relief from chronic back pain and stiffness is my greatest reward. My classes, whether Hatha, Vinyasa, or Yin, are designed to make your body feel lighter and more capable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8cf3731-5109-4b88-b307-05d1f1e31d0f)
- [Video: Many people practice yoga daily but don't see benefits. I believe the reason is often incorrect technique. In my sessions, I emphasize proper alignment to target the right muscles, ensuring you feel real, positive changes in your body, often within a month.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9b26c5f-7755-4358-a443-98d208bbd9f2)
- [Video: If you suffer from neck pain or cervical spondylitis due to stress or poor posture, this simple stretch can provide instant relief. I teach you how to release tension in the levator scapulae muscle, which is a common source of neck and shoulder tightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78d8a1e0-a62e-4898-b1a6-0ba91d91d5ff)
- [Video: Marjaryasana, or the Cat-Cow pose, is a fundamental movement for spinal health. I guide you through the correct form to gently warm up the spine, improve flexibility, and relieve tension in your back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/204bf50f-2e4e-430d-9da5-f713bbb46e5f)
- [Video: People often ask if yoga can help with anxiety and depression. My answer is always yes. Just as we feed our bodies daily, we must also give our minds time to heal, and yoga is the best way to release stress and find mental peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89fb9512-3edc-45b1-878e-512777b73ae1)
- ![Guiding a student safely into an advanced pose like Sirsasana (headstand) is a process built on trust and precise instruction. My hands-on adjustments ensure you practice with the correct alignment, building strength and confidence at your own pace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9270179-4095-4e25-b031-86705cfed6ab)
- [Video: Anuloma Viloma, or alternate nostril breathing, is a powerful pranayama technique I teach to calm the nervous system. This simple practice can help manage stress, reduce high blood pressure, and bring a sense of balance to your mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08abae70-8b01-4e7f-8162-b226cb11ac5a)
- ![My approach to yoga and life is calm and centered. I believe in creating a peaceful, non-judgmental space where you can connect with yourself and embrace your journey towards wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d583ea5-85fb-405a-92c5-97c9fe144d60)

### [Real Results: Client Journeys](https://mytribe.in/thealpanayoga/therapeutic-yoga/real-results-client-journeys)

- [Video: This video captures the essence of my studio, a place for healing and transformation. You'll hear directly from students who overcame chronic cervical and back pain, and another who lost 9 kgs in a month while overcoming body stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8cf3731-5109-4b88-b307-05d1f1e31d0f)
- [Video: After just one month of practice, this student describes feeling so much lighter and free from her previous aches. This is the power of therapeutic yoga, it helps you feel at home in your own body again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/364cbba8-55ef-4071-b1c2-cc51addd74e0)

### [Therapeutic Yoga for Pain Relief](https://mytribe.in/thealpanayoga/therapeutic-yoga/therapeutic-yoga-for-pain-relief)

- [Video: I start with this simple yet effective stretch for instant neck pain relief, targeting the muscles around the shoulder blade. It's a technique that provides immediate ease, especially for those with desk jobs or cervical issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78d8a1e0-a62e-4898-b1a6-0ba91d91d5ff)
- [Video: Tightness in the hamstrings and hip flexors is a leading cause of low back pain. This dynamic stretch, when practiced daily, improves flexibility in these areas and helps realign your pelvis to support a healthy spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cd899f3-9281-4aac-bb88-af84a101a405)
- [Video: Daily leg stretching is crucial for overall health. I demonstrate a routine that increases blood flow to prevent issues like varicose veins, strengthens your back by supporting the legs, and improves flexibility in your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3d9e984-c4a3-4972-b289-bc0718811d47)
- [Video: I always say that your age is determined by the flexibility of your spine. The seated forward bend, or Paschimottanasana, is a key pose for lengthening the spine, calming the brain, and stretching the entire back body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ace1c9-bc96-458c-ac2b-cb9e908343be)
- [Video: Ananda Balasana, or the Happy Baby Pose, is excellent for releasing the lower back and opening the hips. It's a gentle stretch that reduces tightness in the hip flexors, which in turn can significantly reduce lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31f348d0-8eb3-4aeb-b3a8-c4b709358f51)
- [Video: Yoga props like blocks are not a sign of weakness; they are tools for smart practice. Here, I demonstrate how to use blocks to support the body, build core strength, and improve mobility safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4a03e69-f320-4116-98dc-2d6715447540)

### [Finding Calm: Yoga for Stress & Anxiety](https://mytribe.in/thealpanayoga/therapeutic-yoga/finding-calm-yoga-for-stress-anxiety)

- [Video: Being "good at yoga" isn't about being acrobatic; it's about mindfulness and self-acceptance. In this video, I share my philosophy that yoga is about using your body as an anchor to quiet the mind, without judgment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c02cfd1a-324d-4f46-8f68-1c2851ebdc53)
- [Video: Yoga and meditation are two sides of the same coin. The true practice of yoga, or "union," involves five key points: proper asanas, breathing, relaxation, diet, and positive thinking, which includes meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/535a1100-1000-4bb2-a5cf-64d518288803)
- [Video: When we practice asanas, we do more than just stretch our bodies. The physical stretch you feel in your muscles also stretches your mind, helping you connect with yourself on a deeper level and fostering mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67375453-8c47-47ef-80b4-39e45334894f)

### [The Art of Asana: Alignment & Technique](https://mytribe.in/thealpanayoga/therapeutic-yoga/the-art-of-asana-alignment-technique)

- [Video: This is the first step to mastering Ardha Matsyendrasana, the Half Spinal Twist. I explain the foundational setup, focusing on how to position your hips and legs correctly to protect your joints and prepare for the twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b91bc97-b5b6-4668-ab77-95c1e4d4dade)
- [Video: Here, I demonstrate the initial body positioning for the Half Spinal Twist. Proper placement of your foot and grounding of your hips are crucial for creating a stable base before you begin to rotate the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb9ca598-b572-4564-8933-a0873a62de11)
- [Video: The next step involves the arm placement. I show you how to use your arm to create leverage against your knee, which is key to deepening the twist from your core and not from your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19c48017-0be6-4781-aa92-273262ff37f6)
- [Video: Finally, we put it all together. I guide you on how to lengthen the spine before twisting, how to open the chest, and how to use your breath to safely move deeper into the final expression of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a31468ba-6350-498f-8178-8c15098073f7)
- [Video: Surya Namaskar, or the Sun Salutation, is a complete workout in itself. This sequence of twelve asanas, when done correctly, can balance your chakras, improve back bending, and build full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64dfb517-8a81-449c-829b-116c6f3911d0)
- [Video: Camatkarasana, or Wild Thing, is a beautiful heart-opening pose that builds shoulder strength and stretches the hip flexors. It's a great asana to combat fatigue and bring a feeling of joy to your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/018b0e64-7577-4bb9-b306-3bf9612eadd0)
- [Video: Using a yoga strap is a fantastic way to deepen stretches safely, especially if you have tight hamstrings. Here, I demonstrate how to use a strap in a seated wide-legged forward bend to improve flexibility without straining.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a75ba97-27a2-4e2c-805a-a99d9bec2fb3)

### [In the Studio: Group & Personal Sessions](https://mytribe.in/thealpanayoga/therapeutic-yoga/in-the-studio-group-personal-sessions)

- [Video: A glimpse into one of my Yin Yoga classes. These sessions focus on holding poses for longer periods to target the deep connective tissues, promoting flexibility and a meditative state of mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ff594a5-d14d-4a0f-823f-8c7ce43736cc)
- ![My role as a teacher is to provide support and ensure your safety. Here, I am assisting a student with the initial tuck position for a headstand, helping her engage the core and find her balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c0809ab-7ae3-4343-9d3a-f97615741f26)
- ![I provide hands-on guidance to help students feel the correct alignment in their own bodies. This personal attention is key to building confidence and progressing safely in your yoga journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22117e8d-a82c-4b96-90cc-1dd2e6d7fee4)

### [My Philosophy & Approach](https://mytribe.in/thealpanayoga/therapeutic-yoga/my-philosophy-approach)

- [Video: I firmly believe that to truly benefit from yoga, you need a good teacher. My focus is on teaching you the correct alignment and technique so that you are not just doing poses, but are truly transforming your body from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9b26c5f-7755-4358-a443-98d208bbd9f2)
- [Video: Yoga is the most effective path to releasing anxiety, stress, and depression. I explain why dedicating just one hour a day to a healing practice like yoga is essential for anyone looking to find mental and emotional balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89fb9512-3edc-45b1-878e-512777b73ae1)
- [Video: While yoga doesn't make you taller after you've stopped growing, it dramatically improves your posture. By strengthening your core and stretching your spine, you learn to stand taller and move with more confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe2030b1-078e-42ce-927a-bf244feee923)
- [Video: Yoga is a lifestyle that extends beyond the mat. My evening routine is about finding *kuch pal sukoon ke* (a few moments of peace), which is essential for mental wellness and recharging after a day of work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bfd8b69-1beb-45b8-b01a-ec61c414ef4d)

## Meet your expert

[Alpana Kumar](https://mytribe.in/thealpanayoga)

### My story

People see my Mrs Global Universal crown, but what they miss is my own 'fat to fit' story. Yoga isn’t about twisting into a pretzel, yaar, it's about being okay with where you are. For me, yoga is my lifeline, my balance. My studio is my happy place, but real peace? That's at home, chai in hand, a book, kuch pal sukun ke (a few quiet moments). I surrendered to yoga, and it gave me everything.

### My work

- **Yoga Sessions For All**: I offer online yoga sessions for weight loss, weekend classes, and studio batches in Noida. Family yoga, kids yoga, Hatha Yoga for back pain, and more.
- **It’s All About Technique**: Yoga sahi tarike se seekho (learn it the right way). I focus on correct alignment so you feel real changes fast.
- **Yoga As A Whole System**: We cover asana, pranayama, relaxation, Saatvik vegetarian diet, and meditation. Yoga is union, not just exercise.
- **Healing Through Yoga**: Seen folks with chronic pain travel again, some lost 9kg in a month. Yoga can heal, inside and out.

## More services from Alpana Kumar

- [General Yoga](https://mytribe.in/thealpanayoga/general-yoga) · ₹300-700 per session (estimate)
- [Weight Loss Yoga](https://mytribe.in/thealpanayoga/weight-loss-yoga) · ₹2,000-5,600 per month (8 weekend sessions) (estimate)
- [Kids & Family Yoga](https://mytribe.in/thealpanayoga/kids-family-yoga) · ₹700-1,800 per session (estimate)

## Experts similar to Alpana Kumar on mytribe

- [Therapeutic Yoga for Pain & Ailment Management by Alpana Yoga](https://mytribe.in/alpanayogastudio/therapeutic-yoga-for-pain-ailment-management) · ₹500-2,000 per session (estimate) · Alpana Yoga
- [Therapeutic Yoga by Jas Pal](https://mytribe.in/theshaktiyoga/therapeutic-yoga) · ₹400-800 per group session (estimate) · Shakti yoga
- [Therapeutic Yoga Sessions by Amina Sarkar Bharat Ram](https://mytribe.in/iyengar_yogamandala/therapeutic-yoga-sessions) · ₹800-2,000 per session (estimate) · Iyengar Yogamandala
- [Therapeutic Yoga by Yoga Fettle Journey](https://mytribe.in/yogafettlejourney/therapeutic-yoga) · ₹800-2,200 per session (estimate) · Yoga Fettle Journey (School of Yoga)
- [Therapeutic Yoga by Anubhuti Yog](https://mytribe.in/anubhutiyog/therapeutic-yoga) · ₹500-2,000 per session (estimate) · Anubhuti Yog
- [Therapeutic Yoga by Karuna Ahuja](https://mytribe.in/auracarebykaruna/therapeutic-yoga) · ₹600-1,500 per session (estimate) · Magic Vibes play school
- [Therapeutic Yoga by Sunil Yogi](https://mytribe.in/soul.to.shiva/therapeutic-yoga) · ₹2,000-5,000 per month (estimate) · Soul To Shiva Yoga Foundation - New Ashok Nagar
- [Therapeutic Yoga by Kaushalam Yoga](https://mytribe.in/kaushalamyoga/therapeutic-yoga) · ₹800-2,500 per session (estimate) · Kaushalam Yoga
- [Yoga Therapy for Pain & Ailment Management by Jyoti Kalra](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management) · ₹700-2,000 per session (estimate) · YOG WITH JYOTI
- [Therapeutic Yoga for Women's Health by Nidhi Bhanot](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health) · ₹800-1,500 per session (estimate) · National Capital Region
- [Yoga Therapy & Wellness by Pankaj](https://mytribe.in/illuminate_universe_by_yoga/yoga-therapy-wellness) · ₹800-2,500 per session (estimate) · Kailash Health Village - #1 Ayurvedic Centre in Noida
- [Therapy Yoga by Nikki Yoga Studio](https://mytribe.in/nikkiyogastudio/therapy-yoga) · ₹400-1,000 per session (estimate) · Nikki Yoga Studio Delhi - Best Yoga Center

## Book

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