---
title: "Yoga Therapy for Holistic Healing & Mind-Body Wellness - mytribe"
description: "Experience deep mind-body wellness with online Yoga Therapy. Dr. Manasa Rao offers personalized sessions for holistic healing, stress and anxiety relief, and nervous system regulation. Begin your journey to lasting health and inner peace today."
canonical: https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness
last_updated: 2025-09-06
---

# Yoga Therapy for Mind-Body Wellness in Bengaluru

By [Manasa Rao](https://mytribe.in/yogaayush) · I offer online yoga therapy sessions tailored to your health needs, using breathwork, movement, and deep rest to help with pain, stress, and recovery.

## Locations

Therapy sessions available online

Also available online.

## Pricing guide (estimates)

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

### Specialized Deep-Dive Workshop

Single 90-120 minute immersive session on niche topics like Yoga Nidra or Trauma Release.

Typically ₹1,000-2,500 per workshop (estimate)

#### Workshop Structure
* **Duration:** 90 to 120 minutes per session tailored for deep immersion.
* **Topics:** Rotates between Yoga Nidra, Somatic Trauma Release, Trataka, or Chanting.
* **Methodology:** 30% theoretical scientific underpinning and 70% guided practical application.

#### Takeaways
* **Interactive Q&A:** Dedicated 20-minute segment for specific queries and experience sharing.
* **Resources:** Digital handouts explaining techniques and contraindications.
* **Extended Access:** Lifetime access to the workshop recording for revisiting the practice.

### 1-on-1 Clinical Yoga Therapy

Private 75-minute video sessions with a PhD expert targeting chronic ailments, trauma, or hormonal issues.

Typically ₹2,000-3,500 per session (estimate)

#### Session Framework
* **Format:** 60 to 75 minutes live via Zoom with real-time correction.
* **Clinical Assessment:** Detailed analysis of medical history, posture, and emotional state before starting.
* **Custom Sequence:** Tailored Hatha poses modified with props (bolsters, belts) for conditions like PCOS or back pain.

#### Therapeutic Modalities
* **Somatic Release:** Gentle movements to release stored trauma from hips and shoulders.
* **Breathwork:** Clinical Pranayama techniques with specific ratios for sleep or symptom management.
* **Nervous System Reset:** 15 minutes of guided Yoga Nidra or deep relaxation to end the session.

#### Support Materials
* **Home Practice:** Custom PDF chart for self-practice on non-session days.
* **Lifestyle Guide:** Ayurvedic diet tips and daily routine adjustments.
* **Chat Support:** Direct access for pain or posture queries between sessions.

### Small Group Therapeutic Subscription

Monthly plan of 12 live, interactive small-batch classes focused on maintenance and alignment.

Typically ₹3,500-5,500 per month (estimate)

#### Schedule & Access
* **Frequency:** 3 live sessions per week, totaling approximately 12 sessions per month.
* **Format:** 60-minute interactive Zoom calls with limited participants for individual monitoring.
* **Recordings:** Access to class recordings for 24 to 48 hours to cover missed sessions.

#### Practice Components
* **Thematic Rotation:** Focus on specific areas like Spinal Health, Digestive Fire, and Pelvic Stability.
* **Integrated Method:** Combination of Asana (postures), Pranayama (breath), and Dhyana (meditation).
* **Prop Usage:** Guidance on using household items like chairs and cushions for alignment.

#### Additional Learning
* **Philosophy:** Short discourses on Yoga Sutras or Bhagavad Gita integrated into the practice.
* **Community:** Access to a closed group for motivation and progress tracking.

## About Yoga Therapy for Mind-Body Wellness

### What I Offer

Yoga therapy with me isn’t a quick fix or a regular fitness class. It’s a process of coming back to yourself, tuning in to what your breath and body are really saying. I focus on creating a space where you feel safe to heal, not just push through discomfort. If you’re looking for individualized yoga therapy, you’ll find that my sessions are always shaped around your personal history and needs.

### What You Can Work On

- Chronic back pain, hip tension, post-hike soreness
- Hormonal imbalances, menstrual issues, PCOS, perimenopause, prenatal and postpartum challenges
- Stress, anxiety, insomnia, trauma recovery (trauma-informed yoga is key here)
- Fatigue, poor digestion, headaches, posture problems

### My Approach

- Breathwork (*pranayama*) is a big part of our work - calming the mind, balancing energy, supporting healing
- Mindful movement (*asana*) helps you release tension and notice what’s really going on inside
- Deep rest (*yoga nidra*) for emotional reset, not just relaxation
- Sometimes we’ll add cleansing practices, hand gestures, or chanting for a deeper effect

### How It Works

Sessions are online, so you can join from anywhere. We start with a conversation to understand what you need, then I build a practice just for you. Healing, for me, isn’t about chasing peace outside - it’s about allowing yourself to arrive where you are.

## Highlights

Browse through Manasa Rao's best work.

### [Featured](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/featured)

- [Video: I often see people turn to yoga as a last resort for acute illness, but that's a misunderstanding of its power. In this video, I explain the true collaboration between medicine and yoga. While medicine treats the illness, yoga restores wholeness by resetting the nervous system, balancing hormones, and working through the five koshas, or layers of our being. Healing is not just recovery; it is an awakening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b1db0f8-db4c-40bb-80d2-337eac5d8190)
- ![This image lists common signs of trauma that many people experience without realizing their origin. If you feel numb, disconnected from your body, or unsafe even when you know you are safe, you are not alone. My practice is a safe space to gently guide your body back to a state of security and peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/055ec1e4-1077-4e72-b0e1-478f5dafb82d)
- [Video: Perimenopause, or रजो निवृत्ति, is a profound feminine truth, not a decline. In this video, I demonstrate movements to support this transition, reframing it as a time for renewal and connection to inner wisdom. Through practices like asana, pranayama, and dhyana, we can navigate the physical and psychological shifts, allowing our inner goddess to shine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9daa3bbb-aa39-4880-ab07-d5c29a304272)
- [Video: Yoga is not something you gather; it is a state you arrive at through stillness. This sequence shows a progression from a forward fold into a headstand and finally into a seated meditation. It illustrates the journey from physical effort to the quiet space where the practice truly finds you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a281c9d5-a5e7-49f0-83b6-9f33bef3cdef)
- [Video: You may have heard that yoga is not enough and that you need to add cardio or strength training. I believe if you feel yoga is not enough, you may be in the wrong class. In this video, I explain how a complete yogic path, including Karma, Jnana, and Bhakti yoga, is more than enough because it helps you realize that you are enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3484a19-6ada-4f6c-9bf4-c222d835eed8)
- ![This message from a student is a powerful reminder of why I teach. Healing is a long journey, and finding a guide you resonate with can make all the difference. This student shares her experience of finding confidence and awareness after years of stress, showing that peace is possible even when situations do not change.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27af8aeb-3c3d-4618-a292-e147e363f030)
- [Video: We often point to our forehead when we speak of fate, but our future is not written there. In this video, I explain how our karma is stored in the lower three chakras, which govern our most basic desires. By bringing moderation to these areas, we balance our energy, gain clarity, and become the architects of our own destiny.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d864f30b-99d1-4cee-8d68-a49f75073d4c)
- [Video: A good night's sleep is essential for our well being, and this simple, passive backbend can help you unwind before bed. As shown here, this pose helps decompress the spine, relieve tension in the neck and jaw, and activate the parasympathetic nervous system. It is a small act of self care that can lead to deep rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10cd9e7f-3e6e-4a6c-88e5-02a0da335c96)

### [Yoga for Trauma & Emotional Healing](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/yoga-for-trauma-emotional-healing)

- ![This question, "Does your body still carry what your mind survived?", gets to the heart of somatic healing. Trauma often manifests as physical tension and disconnection long after the event has passed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad029e3-87f5-4f99-bbe3-59e034516b27)
- ![I explain here that trauma is not an abstract memory but a physiological reality. It is stored in the nervous system, affects the pattern of your breath, and shapes your body's response to everyday life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d35b000-38ea-4a67-a3fb-151848f5d356)
- ![This image highlights the power of pranayama, or conscious breathing. Slow, mindful breathing directly calms the nervous system's trauma response, helping you cultivate a sense of safety from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63b163d9-98bf-4ec9-9f50-dfef6c93d2c3)
- ![Gentle movement through asanas is a key part of healing. This text explains that mindful movement restores a sense of control, sending a powerful message to your nervous system that you are in charge now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc3f3f41-5333-4050-a5b9-83fbb4f40b51)
- ![Interoception, or the practice of noticing internal sensations like your breath or heartbeat, is a powerful tool for reconnection. This image explains how this simple act of noticing rewires the brain to feel safe within the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd0823f3-110b-4f42-8a0e-bfc099173e06)
- [Video: When you feel stressed and anxious, these four reminders can bring you comfort. This video guides you to trust that your journey is unfolding as it should, to let go of what you cannot control, and to give the universe room to work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17ad5d38-dd95-4482-b757-7d70119738a5)
- [Video: In moments of overwhelm, the simplest instructions can be the most profound. This video, set in nature, guides you to unclench your jaw, relax your tongue and shoulders, and take a deep breath. It is a reminder to pause and guide yourself back to a state of relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d130a1d-ef68-4bfd-a199-57df5ff0a0d3)
- [Video: Our hips and lower back are areas where we often store emotional burdens without realizing it. This video demonstrates a gentle sequence to release this stored tension, focusing on the root and sacral chakras. Releasing the hips can help us become more adaptable and receptive in life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2e40d9a-70fd-4b10-8139-43c4e583af6d)

### [Yoga for Women's Health](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/yoga-for-women-s-health)

- [Video: Malasana, or the garland pose, is one of the most beneficial asanas for women's health. This video demonstrates several variations to support issues from menstrual pain and PCOS to prenatal and postpartum care by increasing blood flow to the pelvic region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f0b9d99-24d0-461d-ba23-45ed154bc59b)
- [Video: For any female yoga practitioner, I recommend these two essential books. In this video, I introduce the 'Navayogini Tantra' for a holistic spiritual approach and Geeta S. Iyengar's 'Yoga: A Gem for Women' for practical guidance on adapting your practice for menstruation, pregnancy, and menopause.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0928d36-fc68-4970-a322-2f5905eb0df7)
- [Video: As a yoga mom, my practice is woven into the fabric of my daily life. This video shares some of my non-negotiable morning rituals, like drinking warm water in Malasana, using Nasya oil, and chanting Japa. It is a glimpse into how yogic principles can ground a busy life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/392bc64d-1127-438e-a82e-50f232d22144)

### [Yoga for Physical Wellness](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/yoga-for-physical-wellness)

- [Video: After a long hike, your muscles need gentle care to recover. This video demonstrates a sequence of asanas specifically for post-hike recovery, including poses that stretch the legs, hips, and back to relieve soreness and soothe tired muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07483fa3-781e-4a6d-8af4-876cb4271bbe)
- [Video: A relaxed mind is the key to restful sleep. This video guides you through an eight minute stretching routine you can do in bed to release the day's tension. It combines gentle stretches with a focus on breath to prepare your body and mind for deep sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a57456b-f5cc-402b-9ff9-d93969d2573f)
- [Video: Many of us hold tension in our shoulders from sitting at desks and using devices. This video provides a simple shoulder mobility routine with seated exercises to release stiffness, correct a "tech-neck," and improve your range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f09c2b3-465f-44be-b3c2-f68a06830268)
- [Video: The Hindu push-up, or dand, is a versatile exercise for building upper body strength. In this video, my son and I demonstrate four traditional variations that strengthen the shoulders, back, core, and legs through a dynamic, flowing movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11892d66-d0b8-4e7c-a80c-4385dda53480)
- [Video: You are only as old as your spine and shoulders are flexible. In this fun video, I take on a shoulder mobility challenge that involves moving through a complex range of motion. It is a playful reminder of the importance of keeping our joints healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abae825f-be1a-4c06-973c-9822a957ec4c)
- [Video: The Siddha walk, or infinity walk, is a simple yet powerful practice for brain health and balance. This video shows how to walk in a figure-eight pattern, first from south to north and then in reverse. This dynamic walk improves multi-sensory integration and can relieve fatigue and insomnia.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be0a5fb6-9465-416a-86dc-75a4c9270cbd)

### [The Philosophy of Authentic Yoga](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/the-philosophy-of-authentic-yoga)

- ![This statement, "Yoga isn't a retreat. It's a rebellion," captures the essence of the practice. It is an active rebellion against the external noise that convinces you that peace must be found somewhere outside of yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/568d89af-dcce-487d-bd9d-c52fc4c6c75b)
- ![The practice of yoga is not just about releasing physical tension in the body. As this text states, "It strips you of illusion, not just tight hamstrings." The real work is burning away the illusions of the ego to meet the self that discipline creates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbd4ddd8-c9cb-4971-b318-17eb0e8e1704)
- ![Many of us dream of escaping to a peaceful place like the Himalayas. But this quote is an honest reminder that even there, your mind will pack your overthinking. The real journey is inward, not outward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caf363dd-9682-41d2-a47e-36c1577365a1)
- ![This quote reframes the goal of yoga. It is not about escaping your life, but about building a life you do not feel the need to escape from. It is about finding contentment right where you are.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9d9d574-7f85-47de-b307-f94d6d713e3b)
- ![Finding peace is an internal practice. This quote humorously points out that "No mountain will give you moksha, if you can’t sit with yourself right here" amidst the chaos of daily life, like a bad Wi-Fi connection or family interruptions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33bb53f5-c8c8-4984-8da9-49ac61ede673)
- ![Do you find yourself longing for escape? To the mountains, to silence, to a place free from the demands of modern life? This text captures that universal feeling, pointing toward the deeper need to find that quiet space within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c029d5d-ef65-4aa6-9809-1143fe158cc8)
- ![This poetic verse distinguishes authentic practice from performance. Yoga is not in what is sold or worn, but in "how you breathe when you feel torn." It is a surrender that allows you to grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f53b714-d4ce-48f8-82c1-8dbe77ddf6e4)
- [Video: Your own thoughts can be your greatest source of pain or your most powerful tool for healing. This video, with its imagery of a quiet, misty path, reminds us that the inner game is the only one that truly matters. The choice to cultivate healing thoughts is always ours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f59aa0f8-aca6-4627-99f3-68c87c6d0be1)
- [Video: How do you measure progress in yoga? This video explains that true progress is not about a bendy body. It is when you make peace with who you are and meet your inner and outer worlds with more grace, acceptance, and compassion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43f30fe0-0eac-47d4-8def-dcaad724bf1a)
- [Video: On International Day of Yoga, I shared this message to remind us that yoga is more than our achievements or our physical practice. It is about reflecting on our internal progress, the times we have discovered our inner strength, and the compassion we have cultivated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cdea567-a7fe-4e08-ae83-cf01eadbe12c)

### [Asana Demonstrations](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/asana-demonstrations)

- [Video: Sirsasana, or headstand, is a powerful inversion that requires consistent practice. In this video, I demonstrate the steps to safely enter the pose, emphasizing the use of arm and shoulder strength rather than placing weight on the head. I also cover key precautions for a safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/740f1c3d-3ac3-480a-a3e0-f031da8062ad)
- [Video: Karnapidasana, or knee to ear pose, is an advanced inversion that provides a deep stretch for the entire spine. This video shows the progression from Sarvangasana (shoulder stand) into the final pose, along with modifications for beginners and a list of its benefits, such as stress reduction and improved digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8a5e847-0cdc-4f92-9b40-5b651864ea00)
- [Video: Should you practice asanas in a dynamic flow or hold them in a static position? This video demonstrates both, using Utkatasana (chair pose) as an example. I explain the benefits of each approach, from improving circulation with dynamic movement to building strength and focus with static holds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b54ee23f-b378-4f3a-bc11-f2e1aab520df)
- [Video: This video showcases a sequence of seven asanas that correspond to the seven main chakras, or energy centers. From Malasana for the root chakra to Padmasana for the crown, this practice is designed to balance your energy and bring harmony to your entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fc25422-5521-43a8-bcf6-3ff7aa198437)
- [Video: Shitilikarana Vyayama, or mobility practices, are essential for warming up the body and releasing energy blockages. This video shows a dynamic sequence I use in my morning sadhana to prepare the joints for deeper stretches and improve range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75722588-6d22-4c46-909f-3e60092a4d4b)
- [Video: It took me 40 years to feel anchored on my own two feet, and I am giving myself the next 40 to master handstand. This video shows my handstand practice against a wall, reminding us that with the three secrets of abhyasa (long time, without interruption, and with devotion), everything is possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cfb6d63-6ca2-4e6d-ad7a-e8ef0a460125)
- [Video: This video demonstrates a flow through Kapotasana, or pigeon pose, a deep backbend that opens the heart and stretches the entire front of the body. The sequence shows the careful preparation and release required for such an advanced posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/719ef3ca-25ba-4e15-9875-e3af7fbea241)
- [Video: This video captures a moment of my personal practice, recreating a photo from 2019 in Eka Pada Sirsasana, or one-legged headstand pose. It is a testament to consistency and how the body remembers, even as the world outside changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbca0547-4ff0-42c5-88ea-b6df2459dd06)
- [Video: In yogic culture, Shiva is the destroyer of the ego and limiting beliefs. This video shows a flowing asana sequence dedicated to this transformative energy, moving through poses that embody both strength and surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/351a149a-0cd1-46ed-a3b3-681cccd5c190)

### [Practices Beyond Asana](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/practices-beyond-asana)

- [Video: Kapalabhati, or skull shining breath, is a powerful cleansing kriya. This video points out three common mistakes practitioners make, such as moving the shoulders, tensing the face, and not using a cushion. Proper technique is key to receiving the full benefits of this energizing practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/898c848f-3b31-4f60-8e4f-7cbe3e14365c)
- [Video: This video demonstrates Trataka, a kriya focused on developing a steady gaze to cultivate a steady mind. The practice involves gazing at a candle flame until tears form, which improves concentration, reduces anxiety, and enhances meditation. I also explain the important contraindications.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a44ac951-90aa-463f-bd54-665274413073)
- [Video: Hakini Mudra, named for the goddess of the mind, is a powerful hand gesture for enhancing cognitive function. In this video, I demonstrate how to form the mudra and explain how it balances the brain's hemispheres to improve concentration, memory, and mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c815ec8e-f7cf-44f0-afce-6d228540b1ff)
- [Video: Bhairava Mudra is a simple yet profound gesture of balance and inner peace. This video shows how to perform the mudra by resting the right hand on top of the left. This gesture helps calm the breath, balance the five elements, and instill a sense of deep inner silence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1c8e952-37b7-4e0f-b4cd-c32ef67ccff2)
- [Video: Rudra Mudra, associated with the solar plexus chakra, is an energizing hand gesture. As shown in this video against the backdrop of the Ganga, this mudra can build inner strength, improve digestion, and clear energetic blockages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e54dad1b-b82b-43eb-aee9-906ae8e33d65)
- ![This image introduces the practice of Yoga Nidra, a state of conscious deep sleep. It is a powerful technique for deep rest and emotional reset that goes far beyond simple relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aca7a574-ffc3-4340-8322-ea3730cd6835)
- ![This series of images clarifies what Yoga Nidra is not. It is not meditation, a passive state, a nap, hypnosis, or a fantasy trip. Understanding these distinctions is the first step to appreciating its unique power for deep healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7105120c-a994-4903-b448-00552d9e8171)
- ![This series of images clarifies what Yoga Nidra is not. It is not meditation, a passive state, a nap, hypnosis, or a fantasy trip. Understanding these distinctions is the first step to appreciating its unique power for deep healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec890358-87c7-4dcc-b983-1b6b0c71cf27)
- ![This series of images clarifies what Yoga Nidra is not. It is not meditation, a passive state, a nap, hypnosis, or a fantasy trip. Understanding these distinctions is the first step to appreciating its unique power for deep healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c753d52-7474-43b0-b927-06d00471a6c5)
- ![This series of images clarifies what Yoga Nidra is not. It is not meditation, a passive state, a nap, hypnosis, or a fantasy trip. Understanding these distinctions is the first step to appreciating its unique power for deep healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8537a36-2db4-47af-be86-673c3c6eaeba)
- ![This series of images clarifies what Yoga Nidra is not. It is not meditation, a passive state, a nap, hypnosis, or a fantasy trip. Understanding these distinctions is the first step to appreciating its unique power for deep healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17ca0ddb-d09d-496f-8356-a90b028ff9a6)
- ![As a teacher, I notice your breath first. This series of text images explains that your breath reveals everything: it's the one you hold when it gets hard and the one you rush when you strive. The real work begins when we start listening to what the breath is trying to say.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/813fa41f-c3ac-4250-b2a3-78cd9ccb91b9)
- ![As a teacher, I notice your breath first. This series of text images explains that your breath reveals everything: it's the one you hold when it gets hard and the one you rush when you strive. The real work begins when we start listening to what the breath is trying to say.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12715201-f91f-4835-8451-af484ba96fac)
- ![As a teacher, I notice your breath first. This series of text images explains that your breath reveals everything: it's the one you hold when it gets hard and the one you rush when you strive. The real work begins when we start listening to what the breath is trying to say.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea056565-28be-4510-b21b-9acd966c437a)
- [Video: Yogic cleansing practices, or kriyas, are essential for internal purification, no matter your level of sadhana. This video shows me and a fellow yogi preparing for a kriya, reminding us that the path can also be joyful and shared.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27e00aad-7716-4ff5-a049-0cafa5f5f2e2)
- [Video: Chanting is a channel to deepen grace and unleash the mind's infinite power. This video, filmed at the Shankaracharya Samadhi in Kedarnath, features several powerful mantras for Shiva. It is a reminder that chanting heals and connects us to a higher consciousness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da990d99-b718-4964-8410-39d3fd8c71f9)

### [Wisdom for the Modern Yogi](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/wisdom-for-the-modern-yogi)

- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5b6db4e-057b-4f74-b3d8-bc81bfd1b6ad)
- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed0436f5-a801-47e4-8f88-c5902f47dfaf)
- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c64f241-507b-408c-ba33-7c69a32f88c7)
- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80c18f13-bac9-480a-9654-02e37d092ef2)
- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc6c1e34-395a-4875-9560-3c9d58820ee3)
- ![This series of images offers guidance on "How NOT to Get Fooled in the Online Yoga World." It reminds us that social media is not an asana teacher, your body is not their body, and big follower counts do not equal big knowledge. I encourage you to follow qualified teachers, not just influencers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53efc3e2-35b2-43db-a4b1-a631a8a3a89a)
- [Video: To design a safe and effective yoga practice, an understanding of anatomy is crucial. In this video, I recommend seven essential books on yoga anatomy. This knowledge helps us understand that a single alignment may not be universally applicable, allowing for a more individualized, injury-free practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/595bba2f-58b4-495f-955b-8fc84b8b247e)
- [Video: Asana is just one part of yoga. To level up your practice, I recommend studying the traditional Hatha Yoga texts. This video introduces four books I revisit often: Siva Samhita, Hatharatnavali, Gheranda Samhita, and Hatha Yoga Pradipika. They offer a universe of intricate detail on awareness, behavior, and so much more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd136c1e-cc7b-4066-bef5-805a163d56e9)
- [Video: Can ChatGPT replace a yoga teacher? In this video, I discuss this question with my son. While AI can provide explicit knowledge, it cannot transmit the implicit wisdom of human consciousness or the experience of being guided by a teacher who holds space for your spiritual and emotional growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96423fc2-4f21-4015-8799-a16b02fc13ed)
- [Video: This video reflects on the double-edged sword of social media for yoga practitioners. While it helps build community, the pressure to create content can lead to burnout. I share my commitment to posting when I have something meaningful to offer, rather than just following an algorithm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8e67b88-2100-4eae-8d49-27ddff97e4e7)
- [Video: Beyond the screen, life thrives in books and in quiet sadhana. This video shows some of my current reading and explains my annual practice of taking two months away from teaching to immerse myself in study and reflection. This is the sacred pause where I plant seeds for future offerings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/671b1028-0d96-4d88-b7db-b2861f191a29)
- [Video: My PhD research focused on yoga for cricket players, and I've had the honor of teaching at the Karnataka State Cricket Association. This video lists eight key benefits of yoga for young athletes, including improved focus, flexibility, injury prevention, and the ability to perform under pressure.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0240ff5-1283-48b9-84ed-260c2ed43477)
- [Video: This video highlights seven common mistakes in yoga practice, such as holding your breath, neglecting pranayama, and jumping up after shavasana. Avoiding these pitfalls helps ensure your practice is safe, effective, and truly restorative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d4c83df-98f4-4a23-a331-7518f1c6bdc7)

### [Words from My Students](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/words-from-my-students)

- ![This student shares their feeling of finding peace and balance amidst life's difficulties. After just a few weeks of practice, they noticed a difference in their posture, thoughts, and body, and felt a sense of centeredness they had never experienced before.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39400975-69a8-414a-b1d6-98844dcc7a0f)
- ![Usually by nature I am hasty but today I am behaving from a different place." This testimonial speaks to the subtle but profound shifts that happen with a consistent meditation practice. The student felt a new sense of relaxation and calm in their responses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/127e6d18-13af-40c1-a66c-77e686d97a9a)
- ![This student describes a surprising burst of energy and an uplifted mood after a morning session. It is a wonderful example of how a balanced practice can clear stagnation and revitalize the entire system, making you feel alive and joyful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f5834be-8d76-48e2-9e92-f54f26b63347)
- ![This powerful testimonial touches on healing childhood wounds. The student shares how our practice allowed them to revisit their inner child with a smile instead of sadness, visualizing a happy future. This is the deep emotional work that yoga makes possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/848f2a9d-97a2-44a4-973c-f9cd75614303)
- ![I felt a stillness of energy." This student describes their experience of a grounding practice where they were able to keep their focus inwards despite distractions. It is a beautiful description of the inner quiet that yoga cultivates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/959ca5a0-f355-4326-a59c-5237b00983bb)
- ![A student who lifts heavy weights in the gym shares how yoga "busted" their ego and pride. This testimonial perfectly illustrates that the true power of yoga lies not in brute force, but in the deep focus, awareness, and humility it requires.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b259d3fa-4da9-40e9-90a1-841ed4404a1c)
- [Video: This video is a beautiful share from a student after we completed 108 sun salutations together for Ratha Saptami. She speaks of feeling the energy moving through her chakras and the positive shift that a shared, dedicated practice can bring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d8b28c1-c3bc-4b8b-8f2d-779018cb081d)

### [My Personal Journey](https://mytribe.in/yogaayush/yoga-therapy-for-mind-body-wellness/my-personal-journey)

- [Video: I was honored to be featured on the Prana channel podcast to discuss a topic very close to my heart: yogic parenting. In this clip, the host introduces my background and explains that our conversation goes beyond asana to explore how the principles of yoga apply to the journey of raising children.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ef37346-5e53-446d-89e9-e8bda8e6c5fb)
- ![I was deeply humbled to serve on the jury for the "51 World's Most Unconventional Young Yoga Instructors." This image is an announcement from the organizers, and it was an honor to help uphold the integrity of the list by reviewing applications from teachers around the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b87159b-784b-48e3-ba87-0fd4ef81978d)
- ![In yoga, a "third" element can often be a revealer of truth. This text explores how a challenge, a craving, or even a difficult life situation can test our practice and show us how much love and strength was really there all along.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7f0fa9b-09e3-4bab-9fa2-fce997344ff8)
- ![On International Day of Yoga, I shared these reminders for how to invite others to the practice. Instead of lecturing, we can hold space with compassion. We must respect their rhythm, because their journey is sacred, even if it looks messy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96c4ebdb-305c-41e9-bc94-2d1291744ff0)
- ![On International Day of Yoga, I shared these reminders for how to invite others to the practice. Instead of lecturing, we can hold space with compassion. We must respect their rhythm, because their journey is sacred, even if it looks messy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0534326f-b165-4ab3-8b96-85d2cc21527e)
- ![On International Day of Yoga, I shared these reminders for how to invite others to the practice. Instead of lecturing, we can hold space with compassion. We must respect their rhythm, because their journey is sacred, even if it looks messy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcdb263f-b9f5-4c09-b11f-1aafe3eb4413)
- ![If showing up for a full yoga class feels like too much, it is okay to break it down. This series of images offers simple, accessible practices you can do throughout your day: five deep breaths in the morning, feeling your breath before bed, and relaxing your jaw during work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b332dde-38af-47f5-95a0-208733d9d968)
- ![If showing up for a full yoga class feels like too much, it is okay to break it down. This series of images offers simple, accessible practices you can do throughout your day: five deep breaths in the morning, feeling your breath before bed, and relaxing your jaw during work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a289e7d-cf0d-45f5-98ec-ae9f7bceec6a)
- ![If showing up for a full yoga class feels like too much, it is okay to break it down. This series of images offers simple, accessible practices you can do throughout your day: five deep breaths in the morning, feeling your breath before bed, and relaxing your jaw during work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b68bafd5-98ef-4033-a728-a875dade9009)
- ![If showing up for a full yoga class feels like too much, it is okay to break it down. This series of images offers simple, accessible practices you can do throughout your day: five deep breaths in the morning, feeling your breath before bed, and relaxing your jaw during work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3eff603-e9a3-4173-9f70-3b6a5b62398c)
- ![If showing up for a full yoga class feels like too much, it is okay to break it down. This series of images offers simple, accessible practices you can do throughout your day: five deep breaths in the morning, feeling your breath before bed, and relaxing your jaw during work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cb00525-4f76-4964-82db-993624fee4ce)
- ![On the festival of Varamahalakshmi, I shared these posts defining true wealth. 'Śarīra Sampat' is the wealth of a strong, steady body, and 'Manas Sampat' is the wealth of a clear, fearless mind. This is the sacred abundance the rishis sang of.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf1238b6-9430-421c-84cc-f6285385fbcd)
- ![On the festival of Varamahalakshmi, I shared these posts defining true wealth. 'Śarīra Sampat' is the wealth of a strong, steady body, and 'Manas Sampat' is the wealth of a clear, fearless mind. This is the sacred abundance the rishis sang of.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3f07883-2d49-4bb4-993b-d7da0e296644)
- ![Yoga is unique because it doesn't just build the body; it transforms the entire being. It turns movement into meditation and breath into a bridge to the self.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18bf8a42-2382-4ccd-8968-91e2df878e8e)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3badfd3-277f-4b61-95bd-b12da59f793b)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02b36885-42b9-4012-a48b-07be2db62b50)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31734a06-db75-4988-adab-f36c44e5a901)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe231bf6-b4cf-4ec7-9573-0cb805878493)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62dbd818-1947-44ea-bc3a-26d2ac1dc261)
- ![This series of images explores the Sanskrit phrase 'Anugacchatu Pravāhaḥ,' or 'Go with the flow.' It is not about passivity, but the wisdom to act without resistance and trust the tide of life. Just as a river moves around obstacles, we too can learn to flow and find our power again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1939692-3500-461d-8d83-ed12137ce0a4)
- ![These verses from the Bhagavad Gita are central to my Sankhya Yoga sessions. They teach that "Evenness of mind is called Yoga," and that one who is undisturbed by desire becomes truly peaceful. This is the timeless wisdom that lovingly dismantles our false identities and anchors us in truth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7cfd58b-5d0f-4862-ba70-ad9791b7fe66)
- ![These verses from the Bhagavad Gita are central to my Sankhya Yoga sessions. They teach that "Evenness of mind is called Yoga," and that one who is undisturbed by desire becomes truly peaceful. This is the timeless wisdom that lovingly dismantles our false identities and anchors us in truth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66cd83b8-0cad-4e6e-86e0-484125c22c82)
- [Video: How do you find time for yoga practice? This video, showing my own practice at home, offers a simple but effective tip: check your screen time. Often, the time we feel we lack is spent scrolling, and setting boundaries there can open up space for what truly matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/400440b4-f2d9-4974-8886-e6113a713a35)
- ![This image, showing me in meditation with a fellow yogi, is captioned with the Sanskrit word 'Rasasvada,' a sensation of complete bliss. It is a reminder that as we grow, we stop chasing big things and start valuing the simple joys, like quiet moments and quality time with loved ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b074a50-f8e0-47fe-8cfc-ffc584642778)
- [Video: This video shares three simple ways to nourish your nervous system: getting sunlight, moving your body, and spending time in nature. These are fundamental practices for simplifying our lives and finding the space to shine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c431d8fd-2338-492c-9561-ae77df492cf1)
- [Video: In this video, I share a shloka from the Bhagavad Gita (2.7) for times when you feel helpless or confused. It is the moment Arjuna surrenders his ego and asks Bhagavan Krishna for guidance. Chanting this verse with faith can be a powerful way to ask for and receive divine guidance in your own life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db3ab571-244d-44e0-848c-67e816b5f456)
- [Video: This video, showing me meditating in the Himalayas, is a reminder to be gentle and patient with your journey. At the end of a patient path, you will embody new dimensions of strength, transformation, and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa549708-640f-4f25-b7e3-1a618eb11295)
- [Video: This video offers simple reminders for your yoga journey. It is a path of courage and patience. I encourage you to keep the faith, choose not to quit, and trust that it will all come together in its own time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d4214eb-6f5f-487b-ad4a-95d9186fc152)
- [Video: How should we cope with annoying people? In this video, I share a piece of Ayurvedic wisdom that suggests giving troublemakers the attention they demand first, so you have more time for the good people in your life. It is a practical approach to clearing out social and emotional clutter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb0e886d-124f-4ad0-88dc-c159870d2190)
- [Video: These simple hand exercises, which my son and I practice together, are a form of brain gym. Because each finger has thousands of mechanoreceptors, these movements activate the brain's motor cortex, improving fine motor skills and focus for both kids and adults.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65aa701f-00d7-4084-9cd4-7039afda362a)

## Meet your expert

[Manasa Rao](https://mytribe.in/yogaayush)

### My story

I’m Manasa. My journey with yoga started with wanting to know the 'why' behind every practice, not just the 'how.' Did a PhD at S-VYASA, got deep into Sāṅkhya philosophy, and realized yoga is more about living than bending. Being a mom to a teenager, I think a lot about what roots we give our kids. I teach with stories, chantings, not rules—just anchors. Home isn’t a place, it’s a feeling you carry, even when you wander.

### My work

- **What I Offer**: I teach online yoga therapy, chanting, Pranayama, Yoga Nidra healing, and deep yoga philosophy.
- **Breath Comes First**: I tune into your breath, not just your pose. That’s where real change happens.
- **Trauma-Informed Healing**: Healing is slow and gentle here. I create space for your body to feel safe again.
- **Beyond Stretching**: We use chanting and Yoga Nidra to unblock prana and settle the mind, not just stretch.
- **Student Over Customer**: Yoga with me is real, raw, and honest. If you’re seeking truth, not just fitness, you’ll fit in.

## More services from Manasa Rao

- [Yoga Philosophy & Spiritual Mentorship](https://mytribe.in/yogaayush/yoga-philosophy-spiritual-mentorship) · ₹800-3,500 per session (estimate)
- [Mindful Parenting Coaching](https://mytribe.in/yogaayush/mindful-parenting-coaching) · ₹800-4,000 per session (estimate)

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## Book

To book Manasa Rao, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Therapy%20for%20Mind-Body%20Wellness%20by%20Manasa%20Rao.)