Clinical Yoga Therapy for Physical Wellness and Pain Relief
My approach to physical wellness is not about fitness targets. It is about listening to the stories your body is telling through tension, and using breath and movement to help you heal.
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.
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.
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.
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.
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.
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.
About Yoga for Physical Wellness
I do not teach generic fitness routines. Before we begin, I perform a clinical assessment of your medical history, posture, and current physical state. Whether you are dealing with chronic back pain or post-hike muscle soreness, your custom sequence uses props like bolsters or chairs to modify postures, ensuring your practice supports healing rather than adding stress to the body.
Healing is a process of returning to wholeness, not a race to reach the perfect pose. When you come to me for physical wellness, we are not just looking at the symptom, like a sore shoulder or a tight lower back. We are looking at why that tension is there. My clinical approach integrates three specific limbs:
- Somatic Release: Gentle, guided movements that allow your muscles to let go of stored trauma and fatigue.
- Clinical Pranayama: Breathwork with specific ratios designed to calm the nervous system, helping you transition from a state of high stress to rest.
- Nervous System Reset: We use Yoga Nidra to anchor the mind, allowing the body to recover from chronic stress or insomnia.
My sessions are held via Zoom, providing a safe, private space for you to practice. Because I focus on trauma-informed healing, there are no aggressive adjustments. We work with the body you have today, using props to bridge the gap if mobility is currently limited. Whether you need relief from hormonal imbalances, digestive issues, or just want to correct tech-neck and posture, we start with a conversation. You tell me what you need, and I build the practice to match.
Manasa Rao
I am Dr. Manasa Rao. I hold a PhD in Yoga and look past the surface of your poses to the breath beneath. My work is not about hitting aesthetic targets, but helping your body remember its own capacity for balance and ease.
Find the right practice for your needs
Whether you are recovering from an injury or seeking deeper alignment, you can refine your search here.
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