---
title: "Therapeutic Yoga for Pain Relief & Holistic Wellness with Neha - mytribe"
description: "Find relief from back pain, PCOD, and digestive issues with gentle Therapeutic Yoga. Neha from Yoga for Cure offers online sessions focused on holistic wellness and healing. Start your journey to a healthier, pain-free life today. Book your session now!"
canonical: https://mytribe.in/yoga_for_cure/therapeutic-yoga
last_updated: 2025-09-06
---

# Therapeutic Yoga in Bengaluru

By [Yoga for Cure](https://mytribe.in/yoga_for_cure) · We guide you through simple, safe yoga routines online to help with back pain, PCOD, asthma, and digestion, focusing on proper alignment and what works for your health.

## Locations

1-on-1 guided sessions online

Also available online.

## Pricing guide (estimates)

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

### Single Drop-in or Assessment Session

One-time 45-60 minute live session to assess teaching style or practice ad-hoc.

Typically ₹250-600 per session (estimate)

#### Session Scope
* **Access:** Entry to one scheduled group batch session or a specific 1-on-1 assessment.
* **Duration:** 45 to 60 minutes.
* **Style:** Hatha or Therapeutic Yoga flow.

#### Session Components
* **Assessment:** Quick capability check for flexibility and physical limitations.
* **Practice:** Full guided sequence including warm-up, asana, and breathwork.
* **Correction:** Basic alignment checks to ensure knees and spine are safe.

#### Requirements
* **Essentials:** User needs a yoga mat, stable internet, and a device with a working camera.
* **Booking:** Slot confirmation required prior to the session.

### Online Therapeutic Group Batch (Monthly)

12 live small-group classes per month with real-time video corrections and general wellness focus.

Typically ₹2,000-2,800 per month (estimate)

#### Batch Specifics
* **Frequency:** 12 live classes per month held 3 days a week.
* **Platform:** Conducted via Zoom with video-on requirement for corrections.
* **Batch Size:** Limited to 10-15 participants so the instructor can view all screens.
* **Focus Area:** General therapeutic movements suitable for all levels to improve flexibility and digestion.

#### Instructional Quality
* **Verbal Corrections:** Real-time cues to correct posture and breathing.
* **Demonstration:** Instructor performs the asana along with the class.
* **Bilingual Cues:** Instructions provided in a mix of Kannada and English.

#### Class Structure
* **Routine:** Includes warm-up, main asana practice, Pranayama, and relaxation.
* **Policy:** Missed classes generally do not carry forward.

### 1-on-1 Curative Therapy Program (12 Sessions)

12 private video calls tailored for specific ailments like PCOD or back pain with bilingual instruction.

Typically ₹11-14K per package (1 month validity) (estimate)

#### Core Session Details
* **12 Private Sessions:** Real-time, two-way interactive video calls on Zoom or Google Meet.
* **Duration:** 60 minutes per session.
* **Flexible Scheduling:** Timing arranged based on mutual availability, typically 3 sessions per week.
* **Language:** Instruction available in English or Kannada.

#### Therapeutic Customization
* **Ailment-Specific Routine:** Sequences designed for conditions like PCOD, back pain, asthma, or gastric issues.
* **Safety Audit:** Detailed checks for contraindications like hernia or slip disc before starting.
* **Correction & Alignment:** Close monitoring of spine alignment and posture to prevent injury.

#### Wellness Add-ons
* **Diet & Lifestyle Plan:** A customized guide focusing on Satvic and simple diet suggestions.
* **Progress Tracking:** Weekly assessment of pain levels and flexibility improvements.
* **Prop Guidance:** Instructions on using household items like chairs and towels for support.

## About Therapeutic Yoga

### My Way of Practising Yoga

I don’t believe in doing tough poses just for the sake of it. For me, yoga is about healing your body and mind in a simple and detailed way. Most days, you’ll hear me say, “Nimma bennannu straight aagi itkolli” (keep your back straight). Proper alignment is a big deal in my sessions.

### Why Therapeutic Yoga?

Therapeutic yoga is about using yoga as a natural remedy for PCOD, back pain, breathing issues, or digestive problems. I break down each asana so you know why we’re doing it and what to avoid. It’s not about pushing hard, it’s about getting better, step by step.

### Who Should Try This?

If you’re struggling with chronic pain, tummy troubles like constipation, or you want yoga for digestive health, these sessions are meant for you. I also help if you have asthma or want gentle yoga for beginners that feels safe and doable.

### What Happens in a Session?

- We start with basics and build up slowly.
- I’ll show you poses like Pavanmuktasana for digestion, Marjaryasana-Bitilasana for spine, and Bhujangasana for breathwork for asthma.
- I always tell you which poses to avoid based on your health, so you don’t end up hurting yourself.

### Safety and Convenience

You just need a mat and some space at home. I guide you online, so you can follow along safely, and I keep checking in on how you feel after each posture.

## Highlights

Browse through Yoga for Cure's best work.

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

- [Video: A 10-Minute Full Body Yoga Routine. This is a gentle yet effective sequence I have designed for everyone, perfect for starting your day. We will move through foundational poses like Parvatasana and Bhujangasana to warm up the spine, stretch the entire body, and finish with a relaxing Shavasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ad24183-75a0-4683-9eac-d3e779edada6)
- [Video: Yoga for Constipation and Gastric Problems. If you struggle with digestive issues, this sequence can provide natural relief. I will guide you through four simple asanas, including Vajrasana and Dhanurasana, that stimulate internal organs and strengthen your gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872e7096-ec7e-43df-ae47-277e4de3c7e5)
- [Video: Simple Asanas to Help Manage Asthma. Breathing is the foundation of yoga, and in this video, I demonstrate four poses to help improve respiratory function. We will practice Bhujangasana and Setu Bandhasana to open the chest and enhance lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa)
- [Video: A Guided Session for Spinal Flexibility. This is Day 9 of my flexibility series, focusing entirely on the spine. I will show you how to safely perform movements that release tension from the back, from gentle warm-ups to deeper stretches, helping you build a stronger, more flexible spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9537b2bc-e4cf-4faa-a927-ff769bb69fa4)
- ![An Introduction to 5 Key Asanas for PCOD. Polycystic Ovary Disease can be managed with a consistent yoga practice. This is a quick look at five beneficial poses, including Baddha Konasana and Bhujangasana, which I teach to help regulate hormones and improve pelvic health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe09b162-88f1-4c15-beb9-7f00f87aa931)
- [Video: How to Practice Anulom Vilom Pranayama. Proper breathing technique is vital for healing. Here, I break down Anulom Vilom, or alternate nostril breathing, showing you the correct hand mudras and breathing pattern to help calm your mind and balance your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/385a94f4-7628-4039-8044-f569edcabb95)
- [Video: Learning Kapotasana (Pigeon Pose) in Kannada. I believe in making yoga accessible, and sometimes that means teaching in my local language. In this video, I explain how to practice Kapotasana, a great pose for hip stretching and relieving lower back pain. Nimma bennannu straight aagi itkolli.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a)
- [Video: A Simple Stretch for Stiff Shoulders. Many of us hold tension in our shoulders from daily stress and long hours of sitting. This quick video shows a simple and effective "thread the needle" stretch to open up the shoulders and release stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4c1eb57-61bb-4766-8e21-0cafe6a12717)

### [Yoga for Spinal Health & Back Pain](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-spinal-health-back-pain)

- [Video: Flexibility Routine for the Back (Day 3). In this session, we focus on movements that improve back flexibility. I demonstrate a sequence including Parvatasana (Mountain Pose) and Dhanurasana (Bow Pose) to safely stretch and strengthen the entire spinal column.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54cf6435-dfba-4747-b401-ea7fa8e8e1b1)
- [Video: Marjaryasana (Cat-Cow) for Back Pain Relief. If you have a stiff back, this is the first asana you should think of. I explain the proper alignment for this gentle movement, which is excellent for increasing spinal flexibility and preparing for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27067e9-fcb7-4b07-a83c-58b423b96f19)
- [Video: Purvottanasana (Upward Plank Pose) for Strength. This pose is a great way to strengthen your back, arms, and shoulders. I show the full expression of the pose and also provide a beginner-friendly modification with bent knees to help you build strength gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95d3551-7d82-481b-9541-ba801241c24a)
- [Video: Strengthen Your Back with Shalabhasana (Locust Pose). This asana provides stability to the spine by strengthening the upper back and arms. I guide you on how to lift your chest, hands, and legs while keeping the knees straight to get the full benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39aeb476-fa07-4de9-8427-c165eadc4d8e)
- [Video: Ardha Bhujangasana (Baby Cobra Pose) for Beginners. For those with a very stiff back, the full Cobra Pose can be challenging. Here, I teach a gentler variation that focuses on increasing flexibility in the upper back without overextending.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3d77e0c-2aac-4d6d-bc48-cc547107ac21)
- [Video: Halasana (Plow Pose) for Spinal Decompression. This inversion provides a deep stretch to the entire length of the spine. I explain the benefits for the thyroid gland and digestion, and importantly, who should avoid this pose, such as those with neck injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72971b34-e5e0-4e22-93ae-e4d7a70e160b)
- [Video: Opening the Chest with Ushtrasana (Camel Pose). Ushtrasana is a powerful backbend that improves posture and stretches the entire front of the body. I explain its therapeutic benefits for the thyroid and who should be cautious, like those with high blood pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4729acc-ef8b-4b07-bc77-55caa5547db1)
- [Video: Releasing Back Tension with Supta Matsyendrasana. The Supine Twist is a must-do after backbends or core workouts. I demonstrate how to gently twist the spine while lying down to release stress and realign the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fea57683-21ab-4900-9d9f-1b7f5e6285f8)
- [Video: Stabilizing the Core with Dandayamana Bharmanasana. Also known as the Bird-Dog posture, this is a beginner-friendly balancing pose that is excellent for back pain. It teaches controlled movement and strengthens the core muscles that support the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ab8dab1-6815-4447-b2ba-67aaff1d9f8a)
- [Video: Eka Pada Ashtanga Namaskar for a Full Body Stretch. This variation of the eight-limbed pose gives a good stretch to the spine. I show how to move from a plank to dropping the chest and chin, then lifting one leg to deepen the backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/290a6ea4-c281-4634-8ab0-0a6b125bbcf0)
- [Video: Supta Paschimottanasana for Hamstring and Hip Release. This is a forward fold with a different angle, practiced lying on the back. It loosens tight hamstrings and gives a nice stretch to the hip joints, which can help relieve lower back tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd4e55f4-be42-4028-a61a-335abb78b117)
- [Video: Setu Bandhasana (Bridge Pose) for Back Support. This image shows the Bridge Pose, a foundational backbend that strengthens the glutes and back muscles. It is excellent for improving posture and creating a gentle arch in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a47ffac3-a336-44dd-aae0-6557bae3d0ef)

### [Yoga for Digestive Wellness](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-digestive-wellness)

- [Video: Pavanmuktasana (Wind-Relieving Pose) for Gastric Issues. As the name suggests, this pose is excellent for relieving gas and bloating. I show you how to correctly press your knees to your chest to stimulate your internal organs and improve digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6754e87-3235-43d1-a7d2-dfe8ca645573)
- [Video: Dhanurasana (Bow Pose) for a Full Abdominal Stretch. This pose stretches the entire front of the body and massages the abdominal organs, which helps get rid of bloating. I guide you on how to hold your ankles and lift your chest and thighs off the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34522e1b-b760-4da3-820f-de90f918f7a6)
- [Video: Vajrasana (Thunderbolt Pose): The Post-Meal Asana. This is the only asana I recommend practicing soon after a meal. I explain the correct way to sit, including a tip on toe placement based on your breath, to significantly improve your digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b49a6d81-29c8-457d-aded-743c75daa818)
- [Video: Parivrtta Dandasana (Revolved Staff Pose). This seated twist puts gentle pressure on the abdomen, which helps improve digestion. I demonstrate how to lengthen your spine and twist from the lower back for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b49bf11-3a14-4f98-9154-45d2538e1727)
- [Video: Vakrasana (Half Spinal Twist) for Organ Health. The word 'Vakra' means twist, and this pose provides a gentle massage to your abdominal organs. I show you how to perform this seated twist to aid digestion and improve spinal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a27b9b5-68c0-401c-bc39-c0bc422d4197)
- [Video: Ardha Matsyendrasana (Half Lord of the Fishes Pose). This classic twist strengthens and increases flexibility in the spine while improving digestion. I provide clear instructions and contraindications for those who have had recent surgery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb389c8e-dee5-4e0d-a5ea-cb28bb0a41ae)
- [Video: Parivrtta Trikonasana (Revolved Triangle Pose). This is a twisted version of the triangle pose that is great for spinal flexibility and the digestive system. I explain how to maintain balance while twisting and opening the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80edf8bb-b2f1-459a-b42f-b25e0b675a32)
- [Video: Parivrtta Ashta Chandrasana (Revolved Crescent Lunge). This balancing twist stimulates your internal organs, helping your body to better absorb nutrients. I guide you through the lunge and twist, ensuring proper alignment for stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ffc5e45-9726-4546-8558-96c923a6e4be)
- [Video: Parivrtta Parsvakonasana (Revolved Side Angle Pose). This deep twist strengthens the legs while improving digestion and relieving constipation. I demonstrate the alignment to help you stretch the groin, shoulders, and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/110ec34e-538c-4c5a-b1a3-b6b5b85024c5)

### [Yoga for PCOD & Women's Health](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-pcod-women-s-health)

- ![Baddha Konasana (Bound Angle Pose) for PCOD. This pose is excellent for women's health as it stimulates ovarian function and increases circulation to the pelvic region, which can help in regulating hormones and menstrual cycles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5130b64c-e676-4127-83bd-13a0b4091db0)
- ![Parvatasana (Mountain Pose) for Hormonal Balance. This pose helps in stimulating abdominal organs, including the ovaries. This can promote better hormonal balance, which is a key aspect of managing PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86114809-60b3-4fac-aaa0-7f31951dc04c)
- ![Bhujangasana (Cobra Pose) for Reproductive Health. By stimulating reproductive organs and enhancing pelvic blood circulation, Cobra Pose can be beneficial for regulating hormones and reducing menstrual irregularities associated with PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93272e3b-8ea7-497a-9716-1f796a104ea9)
- ![Dhanurasana (Bow Pose) for Pelvic Blood Flow. Bow pose boosts blood flow in the pelvic area and eases tension in the abdomen. This can be very helpful in managing the discomfort that sometimes comes with PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3c7fffb-f687-4fca-9711-2807212b5e9c)
- ![Utkata Konasana (Goddess Pose) for Pelvic Health. This pose improves pelvic blood flow, eases stomach tension, and can help in balancing hormones and reducing stress, all of which are beneficial for managing PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5127dadb-f3e2-4af1-9ec8-069ce4e25a1f)
- [Video: Supta Baddha Konasana (Reclining Bound Angle Pose). This is a restorative version of the butterfly pose. Lying on your back allows your hips and groin to open up gently, promoting relaxation and blood flow to the pelvic area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69822c38-072e-4a13-8c34-d8ce68477a9b)
- ![Diet for PCOD: Why Palak and Millets Help. Your diet is a crucial part of managing PCOD. Here, I introduce why incorporating spinach (Palak) and millets into your meals, like this millet dosa, can support your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c105ba5a-81d0-401a-8b77-34dd126dcfba)
- ![The Benefits of Spinach (Palak) for PCOD. Spinach is rich in Vitamin B, and a deficiency in this vitamin is common in women with PCOD. It is also anti-inflammatory and helps with weight management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ab72221-9ac8-41ed-b391-9ead3128315e)
- ![Why Millets are a Great Choice for PCOD. Millets have a low glycemic index, meaning they do not cause sharp spikes in blood sugar. They are also gluten-free, high in fiber, and help with weight management, a common concern with PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e06b4c9-ed96-4b88-b3a4-56de689e8fd1)
- ![Baddha Konasana (Bound Angle Pose) for Ovarian Function. Regular practice of this pose helps increase circulation to the pelvic region, which is key for stimulating ovarian function and regulating menstrual cycles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df432da4-0e91-4b2e-bd7e-a6d9b686088e)
- ![Parvatasana (Mountain Pose) for Abdominal Health. This pose stimulates the ovaries and other abdominal organs, which may help promote better hormonal balance for those with PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70e82c95-26d5-43f4-93bf-7cd8bab510b0)
- ![Bhujangasana (Cobra Pose) for Menstrual Regularity. This gentle backbend enhances blood circulation to the pelvic region, potentially helping to regulate hormones and reduce menstrual irregularities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7f9f9c7-cec3-4454-99ce-d8d1942bf792)
- ![Dhanurasana (Bow Pose) for Abdominal Ease. By boosting blood flow to the pelvic area, this pose can ease tension in the abdomen, a common area of discomfort for those with PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d4e30e4-d2e6-45fe-b4cd-3704e996c8cf)
- ![Utkata Konasana (Goddess Pose) for Stress Reduction. This pose is effective for improving pelvic blood flow and easing stomach tension. It can also help balance hormones and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47ec7c87-7f3f-4820-9586-09d9847597f8)
- ![A Summary of 5 Asanas for PCOD. This is a quick reference to the five key poses I recommend for managing PCOD. Regular practice of these asanas can make a significant difference in your well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a56a6d7-f40f-431a-8149-a1cf26fc820f)

### [Breathwork & Respiratory Health (Pranayama)](https://mytribe.in/yoga_for_cure/therapeutic-yoga/breathwork-respiratory-health-pranayama)

- [Video: How to Practice Kapalbhati (Skull Shining Breath). This is a powerful cleansing pranayama. I demonstrate the forceful exhalation and passive inhalation, and explain who should avoid this practice, such as those with high blood pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1305a962-a2b2-4fa8-95b3-2f7e96631603)
- [Video: The Difference Between Anulom Vilom and Nadi Shuddhi. These two breathing techniques are often confused. I explain the key difference: Nadi Shuddhi includes breath retention (kumbhaka), making it a more advanced practice than the continuous flow of Anulom Vilom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82b966c3-9d6a-4b29-a24d-c6d940a4f287)
- [Video: A Beginner's Guide to Anulom Vilom Pranayama. Proper breathing is key to healing. Here, I break down Anulom Vilom, or alternate nostril breathing, showing you the correct hand mudras and breathing pattern to help calm your mind and balance your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/385a94f4-7628-4039-8044-f569edcabb95)
- [Video: Simple Asanas to Help Manage Asthma. Breathing is the foundation of yoga, and in this video, I demonstrate four poses to help improve respiratory function. We will practice Bhujangasana and Setu Bandhasana to open the chest and enhance lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28210bc2-d653-4f87-b236-29a068a95caa)

### [Full Body Flexibility Routines](https://mytribe.in/yoga_for_cure/therapeutic-yoga/full-body-flexibility-routines)

- [Video: Flexibility Series: Day 1. We begin our journey to a more flexible body with foundational movements. This session includes gentle twists, side-stretches, and the Cat-Cow pose to warm up the spine and prepare the body for deeper stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b76ae3c6-49c6-4062-984d-12f06ccadbf8)
- [Video: Flexibility Series: Day 3. This session focuses on spine warm-ups and strengthening. I guide you through Vyagrasana (Tiger Pose) and a sequence involving Plank, Ashtanga Namaskar, and Bhujangasana to build heat and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b478a54e-df88-42f1-9d00-70e38b1105b7)
- [Video: Flexibility Series: Day 5. Today's practice is focused on opening the hip joints and sides of the body. We will practice Baddha Konasana (Butterfly Pose) and Chakki Chalanasana (Grinding Pose), which are also excellent for PCOD.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27526e86-77dc-48af-b621-f0ae0c1ea5d1)
- [Video: Flexibility Series: Day 6. In this session, we work on core and spinal strength. I will guide you through Naukachalan (Boat Pose variation) and spinal twists to engage your abdominal muscles and improve your posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59c1a492-7f21-4a2c-baed-85090e496674)
- [Video: Three Must-Do Morning Stretches. Start your day with these three simple movements to activate your entire body. This quick routine is perfect for when you are short on time but want to feel energized and ready for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e245e2f-0eb3-4ff6-96a6-dbbfa5cf0634)

### [Pose Breakdowns in Kannada](https://mytribe.in/yoga_for_cure/therapeutic-yoga/pose-breakdowns-in-kannada)

- [Video: ಕಪೋತಾಸನ (Kapotasana) Step-by-Step. In this video, I explain how to practice Pigeon Pose correctly in Kannada. This is an excellent asana for stretching the hips and relieving lower back pain, and it is a foundational pose for achieving the front split.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcb83f2-145a-403f-84fa-a4d4ba88bf1a)

### [Additional Poses & Stretches](https://mytribe.in/yoga_for_cure/therapeutic-yoga/additional-poses-stretches)

- [Video: Adho Mukha Virasana (Downward-Facing Hero Pose). This is a more challenging variation of Virasana that provides a deep stretch for the thighs and ankles. I show you how to move from Vajrasana into this forward-bending pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45acd05a-ed65-4d22-adc9-aa0f5150ac1b)
- [Video: Urdhva Mukha Pasasana (Thread the Needle Pose). This pose is excellent for releasing tension and stiffness in the shoulders, neck, and upper spine. I guide you through the correct alignment to get a deep, restorative twist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e572ee8-c6ae-4d70-bbe7-07fc07a0cfd5)
- [Video: Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). This pose improves blood circulation in the legs and hips while providing a deep hamstring stretch. I show you how to practice it safely, even if you are a beginner with tight hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86074c53-1169-4f90-b722-4b974e4565b1)
- [Video: Prasarita Padottanasana (Wide-Legged Forward Fold). A great pose for stretching the back and hamstrings. I provide a modification for those with back pain and guide you on how to fold from the hips to protect your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd40d95-033b-4b74-9fa9-e25e8395c746)
- [Video: Parivrtta Utkatasana (Revolved Chair Pose). This pose strengthens the mid and lower back while toning the thighs and hips. I explain how to maintain knee alignment while twisting to get the full benefit of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27af4b8d-607b-4850-911e-92e2e0033073)
- [Video: Garudasana (Eagle Pose) for Balance and Flexibility. This balancing pose helps improve lower body flexibility and tones the thighs. I share a simple tip, thinking of it like Utkatasana (Chair Pose), to help you achieve the leg and arm wrap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daa63045-a9f9-4318-9584-8ae54de6b2b4)
- [Video: Ardha Kati Chakrasana (Half Wheel Pose). This beginner-friendly standing side-bend gives a wonderful stretch to the side of your body. It also stimulates internal organs like the kidneys, liver, and lungs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed2a7de3-2e03-46c6-b23f-0eb430c9f2df)
- [Video: Matsyasana (Fish Pose) for Neck and Shoulder Release. This pose is a great counter-posture for Sarvangasana (Shoulder Stand). It helps to relax the shoulders, neck, and upper back by creating a gentle arch and opening the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74703270-fd4a-4b28-b287-7c78907ea439)
- [Video: Pinchamayurasana (Dolphin Pose) for Hamstring Flexibility. This pose is an amazing stretch for the hamstrings and a great preparation for forearm stand. I show you how to walk your feet in to deepen the stretch safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f01129f0-ba00-422f-9b37-569bd2dc98f9)
- [Video: Simhasana (Lion Pose) for Facial Tension Release. This unique asana helps to release tension in the face and jaw and is known to strengthen the vocal cords. I explain the facial expression and breathwork involved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5866d9a7-f1fe-4241-b202-9deb5f333cc0)
- [Video: Suchirandrasana (Eye of the Needle Pose). This is one of the best poses for stretching the glute muscles, often done after running or a leg workout. I show you how to perform this reclining stretch to release hip tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17035507-eda7-48d7-9b83-be1613e2767a)
- [Video: Kapotasana (Pigeon Pose) for Hip Opening. This is a beginner-friendly variation of Pigeon Pose, excellent for opening the hip joints and inner thighs. I explain the correct alignment to ensure you are stretching effectively and not sitting to one side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cee53113-9f19-4f2f-8883-b0c92b2b26d7)
- [Video: Viparita Karani (Legs-Up-the-Wall Pose Variation). This is a simple and restorative inversion, perfect for beginners who are not yet ready for a full shoulder stand. It improves blood circulation to the upper body and promotes relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a0acc30-e813-43ee-86f7-9ef56731884d)
- [Video: Ananda Balasana (Happy Baby Pose). This gentle pose is great for stretching the hips and is beneficial for mental and emotional health. I show you how to hold your toes and press your knees toward the floor to feel a deep release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e20796a-066f-4b39-be5c-c5d23cfaa9d6)
- [Video: Adho Mukha Svanasana (Downward-Facing Dog). A foundational yoga pose that stretches the entire body. I explain the correct hand and foot placement to create the inverted 'V' shape, ensuring you stretch your spine and hamstrings effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c482a40-0aaa-4006-b4d1-886320c41f12)
- [Video: Ardha Dhanurasana (Half Bow Pose). This is a simple variation of the full Bow Pose, perfect for beginners with less flexibility in the back and shoulders. I demonstrate how to practice with one leg to build strength and openness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274c4b64-6bf1-4829-8b2a-d639eecc718a)
- [Video: Parighasana (Gate Pose) for a Deep Side Stretch. This pose provides a wonderful lateral stretch for the entire side of the body. I explain the alignment and offer a modification using a knee pad for those with sensitive knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1291e5fe-ae05-490d-a8be-26402a187674)

## Meet your expert

[Yoga for Cure](https://mytribe.in/yoga_for_cure)

### My story

Namaskara, Neha here. Yoga for me is not just stretching, it's about finding that calm spot inside. I started 'Yoga for Cure' because I saw so many folks, especially beginners, worrying about PCOD, asthma, or just stiff shoulders. I like to keep things simple, sometimes teaching in Kannada – like, 'Kapotasana abhyasa madabeku' (let’s practice Kapotasana). So, grab your mat, keep your mind open, and let's get moving. One breath at a time.

### My work

- **Yoga Classes for All Levels**: I teach beginner yoga series, flexibility routines, and full-body flows. We go from basic to advanced asanas.
- **Yoga for Health Conditions**: Special sessions for PCOD, asthma relief, and back pain using mindful, gentle movements.
- **Step-by-Step Guidance**: I break down every pose, making it easy for beginners. No need to force, just steady progress.
- **Yoga for Hormonal Balance & Stress**: We focus on routines that help digestion, reduce stress, and balance hormones. Whole body, inside out.

## More services from Yoga for Cure

- [Yoga for Beginners](https://mytribe.in/yoga_for_cure/yoga-for-beginners) · ₹150-500 per online group session (estimate)
- [Yoga for Flexibility & Mobility](https://mytribe.in/yoga_for_cure/yoga-for-flexibility-mobility) · ₹250-700 per session (estimate)
- [Intermediate & Group Yoga](https://mytribe.in/yoga_for_cure/intermediate-group-yoga) · ₹200-500 per group session (estimate)

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## Book

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