--- title: "Gentle and Therapeutic Yoga Classes for Pain Relief" description: "Join my gentle and therapeutic yoga classes to ease back pain and improve mobility. I provide live, online yoga sessions focused on mindful movement for all levels." canonical: https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/gentle-therapeutic-yoga last_updated: 2025-09-21 --- # Gentle and Therapeutic Yoga for Pain Relief Tribe Verified · Guiding live therapeutic yoga sessions online. By [Vanika](https://mytribe.in/vanika__yoga) · Live online sessions via Zoom · ₹1,200 per month (estimate) Part of [Live Online Group Fitness & Yoga](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga). [View full gallery](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/gallery) Fitness is about listening to your body. My gentle, therapeutic routines are designed to heal stiffness, ease back pain, and help you find relief through slow, mindful movement. ## Photos and videos - [Video: This video demonstrates Marjariasana, or Cat-Cow Pose. It's a very important and gentle movement for strengthening the spine, releasing tension in the lower and middle back, and improving mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a5a6210-c938-4c79-978b-4b330a5c70cf) - [Video: Baddha Konasana, or the Butterfly Pose, is a wonderful restorative asana. It gently stretches the inner thighs and groin area, and consistent practice can be very beneficial, especially during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2db5e406-9f26-4e4c-98c8-32acb39f2689) - ![Bhujangasana, or Cobra Pose, is a simple but effective spine stretch that is perfect for relieving lower back stiffness, especially during the colder months. It helps to keep the spine flexible and healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7435c2b-37fc-404b-a939-18a53d5bce68) ## About Gentle & Therapeutic Yoga I don’t believe in pushing hard when you are already in pain. In our sessions, we start with simple movements like the Cat-Cow stretch to wake up your spine and release the tension that builds up from sitting at your desk all day. I will guide you to adjust these poses based on your own comfort level, ensuring you get the benefits of the stretch without any strain. ### Mindful Healing from Home Yoga should never feel like a chore, especially when you are looking to heal. Whether you are dealing with chronic lower back stiffness, need relief during pregnancy, or just want to improve your mobility, my therapeutic sessions focus on the quality of movement rather than hitting a perfect pose. We use simple tools—just your yoga mat, a stable internet connection, and a little bit of 'zid' (consistency) to keep showing up for yourself. ### How We Practice My classes are live and interactive on Zoom, which means I can see you and provide real-time corrections. We integrate gentle asanas such as: * **Cat-Cow (Marjariasana):** A foundational movement to release tension in the middle and lower back. * **Butterfly Pose (Baddha Konasana):** Perfect for opening the hips and improving circulation, which I often recommend for prenatal comfort. * **Cobra Pose (Bhujangasana):** A gentle, restorative backbend that helps keep the spine flexible, especially during cold winter months. ### Why Choose Therapeutic Yoga Therapeutic yoga is about restoring balance. We don't just stretch; we incorporate Pranayama and meditation to calm the mind. If you are new to this or worried about your current fitness level, don't worry. I run a dedicated beginner's batch where we take it slow and safe. You don't need fancy equipment—sometimes, all you need is a chair or a water bottle for support. If you have been feeling stiff or stressed lately, let's work on it together. Choose your comfort level, listen to your body, and let's get you feeling strong and relaxed again. ## About Vanika Hi, I am Vanika! I teach yoga not just to tone your muscles, but to help you heal and feel good from the inside out. Whether you are dealing with back stiffness or just need a mindful break, I am here to guide you with care and a little bit of patience. [See all of Vanika's services](https://mytribe.in/vanika__yoga) ## More from Live Online Group Fitness & Yoga by Vanika - [Featured](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/featured) - [Live Online Group Classes](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/live-online-group-classes) - [Real Results, Happy Students](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/real-results-happy-students) - [Fitness Fusion: HIIT & Strength](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/fitness-fusion-hiit-strength) - [Yoga for Strength & Flexibility](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/yoga-for-strength-flexibility) - [My Yoga Journey & Qualifications](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/my-yoga-journey-qualifications) - [Join a Class!](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/join-a-class) ## More services by Vanika - [Corporate & Event Wellness Workshops](https://mytribe.in/vanika__yoga/corporate-event-wellness-workshops) - [Prenatal & Therapeutic Yoga](https://mytribe.in/vanika__yoga/prenatal-therapeutic-yoga) ## Similar work from other experts - [Yoga for Spinal Health and Back Pain](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-spinal-health-back-pain) by Yoga for Cure · Therapeutic Yoga · 1-on-1 guided sessions online - [Gentle Yoga for Pain & Stiffness](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/gentle-yoga-for-pain-stiffness) by Sanjana · Therapeutic & Restorative Yoga · Available Online & Home visits in Bengaluru - [Therapeutic Yoga for Pain Relief and Mobility](https://mytribe.in/mayura_theyogagirl/specialized-yoga-programs/healing-through-movement) by Mayura Pednekar · Specialized Yoga Programs · Available online; In-person sessions across Mumbai - [Yoga for Back Health](https://mytribe.in/yogakshema_/specialized-yoga-workshops/yoga-for-back-health) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online - [Flows for a Healthy Spine](https://mytribe.in/sanchitayog/yoga-instruction/flows-for-a-healthy-spine) by Sanchita · Yoga Instruction · Online classes & at-home sessions across Delhi NCR - [Gentle Yoga for Back Pain and Desk Strains](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/yoga-for-pain-relief-desk-workers) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru ## Book To book Vanika, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Vanika%2C%20I%20saw%20your%20Gentle%20%26%20Therapeutic%20Yoga%20sessions.%20I%20am%20looking%20for%20some%20help%20with%20back%20pain%2C%20could%20you%20tell%20me%20more%20about%20how%20these%20classes%20work%3F)