--- title: "Therapeutic Yoga for Back Pain & Desk Stiffness in Bengaluru" description: "Relieve back pain and office stiffness with personalized therapeutic yoga. Join my sessions for gentle, guided practice designed for your unique recovery." canonical: https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/featured last_updated: 2025-09-06 --- # Therapeutic Yoga for Pain Relief and Recovery Tribe Verified · Personalized therapeutic yoga sessions in Bengaluru By [Sanjana](https://mytribe.in/yoga.sanj) · Available Online & Home visits in Bengaluru · ₹1,200 per session (estimate) Part of [Therapeutic & Restorative Yoga](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga). [View full gallery](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/gallery) Whether you are dealing with stiff shoulders from desk work or need a gentle way to wind down, my sessions focus on healing movement. We work with props and modifications to ensure your practice feels supportive, safe, and truly restorative. ## Photos and videos - [Video: This is my go-to sequence for easing lower back pain. These four simple stretches can be done right in your bed to gently release tension and improve spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4903a00f-3e79-4f8f-8cac-0db7b4ffbb57) - [Video: If you spend hours at a desk, your body needs a break. Here are a few of my favorite chair yoga stretches to relieve stiffness in your spine and shoulders without even leaving your workspace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7487f5e-7ba4-46a4-9f5b-cb5f9f4b543f) - [Video: A calm mind is key to a good night's rest. Try this gentle yoga routine before bed to help your body wind down, release the day's tension, and prepare for deep, restorative sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63d7fe3d-9327-43f8-94ac-3b7185d65e92) - ![The Seated Forward Fold, or Paschimottanasana, is a deep stretch for the entire back of your body. This guide shows how to modify the pose with bent knees or a rolled mat to ensure you're bending from the hips and keeping your spine safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/807c392a-1229-4e55-bbef-f417bf5ea3d9) - [Video: Nadi Shodhana, or Alternate Nostril Breathing, is a powerful practice to calm your nervous system and reduce stress. Follow along to learn this simple pranayama technique to clear your mind and balance your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83510d6d-4160-4f84-9f68-da0113fa44b1) - ![Malasana, the yoga squat, is a fantastic hip opener, but it looks different for everyone. Here are several ways to practice it using a wall or a block for support, so you can find the variation that feels best in your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab7f9ece-b2ac-4a70-8b4c-63b4d0a6b361) - [Video: A healthy gut is essential for overall well-being. This sequence includes gentle twists and folds designed to stimulate your digestive fire, or agni, helping to reduce bloating and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd62aad4-71de-4570-8f6c-7495955c3237) ## About Featured If you are coming to me for pain relief, we do not jump into complex flows. My process starts with a 10-minute audit to look at your medical history or specific pain points. We then use props like bolsters or simple household pillows to adjust every pose, ensuring you are not straining. Consistency, even just 15 minutes a day, is what actually helps heal an injury. ### My Approach to Therapeutic Yoga Yoga is often marketed as a pursuit of perfect, Instagram-ready lines, but that is not how we work here. My sessions in Bengaluru are rooted in the belief that the practice should fit your body, not the other way around. If you are struggling with a slip disc, chronic lower back pain, or general stiffness from sitting at a desk, we focus on safe, functional movement. ### How We Work Together * **The 10-Minute Audit:** Before our first session, we sit down for a quick call. I review your X-rays or pain history so I know exactly what to avoid and what to target. * **Prop-Based Support:** We use everyday items. Blocks, belts, or even folded towels are your best friends. They help us access the right muscles without forcing your joints into positions they are not ready for. * **Alignment over Agility:** We move slowly. Whether we are doing a seated twist to aid digestion or a bridge pose to strengthen the lower back, the priority is always protecting your spine. ### Common Concerns People often ask if it is safe to do yoga with an injury. The answer is yes, provided we modify the poses correctly. I have worked with many students who were initially afraid of movement because of past injuries. By slowing down and using the right modifications, we rebuild mobility and confidence. You do not need to be flexible to start. You just need to show up and be willing to listen to what your body needs on any given day. ## About Sanjana I am Sanjana. I have learned that life throws 'apariharya artha' (situations you cannot dodge) our way, but we can choose how we respond. My classes are for those who want to fix their posture or ease back pain, not for anyone looking to impress. [See all of Sanjana's services](https://mytribe.in/yoga.sanj) ## More from Therapeutic & Restorative Yoga by Sanjana - [Gentle Yoga for Pain & Stiffness](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/gentle-yoga-for-pain-stiffness) - [Mindful Core & Strength Building](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/mindful-core-strength-building) - [Yoga for Your Workday](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/yoga-for-your-workday) - [My Practice & Philosophy](https://mytribe.in/yoga.sanj/therapeutic-restorative-yoga/my-practice-philosophy) ## More services by Sanjana - [Mindfulness, Meditation & Breathwork](https://mytribe.in/yoga.sanj/mindfulness-meditation-breathwork) - [Yoga for Fitness and Flexibility](https://mytribe.in/yoga.sanj/yoga-for-fitness-and-flexibility) - [Corporate & Desk Yoga](https://mytribe.in/yoga.sanj/corporate-desk-yoga) ## Similar work from other experts - [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 - [Personalized Yoga Therapy and Healing Sessions](https://mytribe.in/yogabydeeksha/yoga-therapy-sessions/featured) by Deeksha Tripathi · Yoga Therapy Sessions · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR - [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 - [Smart Therapeutic Yoga for Pain Relief and Healing](https://mytribe.in/theshaktiyoga/therapeutic-yoga/featured) by Jas Pal · Therapeutic Yoga · Online sessions and in-studio at Rohini, Delhi - [Transformative Therapeutic Yoga for Lasting Health](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns/featured) by Rohit N · Therapeutic Yoga for Health Concerns · Online sessions and at studio in Nandini Layout, Bengaluru - [Therapeutic Yoga for Pain Relief and Alignment](https://mytribe.in/vyas_yoga/therapeutic-yoga-for-pain-ailment-management/featured) by Vyas Yoga Center · Therapeutic Yoga for Pain & Ailment Management · Available online and at centers in Rishikesh & Delhi ## Book To book Sanjana, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sanjana%2C%20I%20saw%20your%20therapeutic%20yoga%20page%20and%20would%20like%20to%20discuss%20my%20back%20pain%20and%20recovery%20options.)