--- title: "Increase Flexibility & Relieve Back Pain with Expert Yoga Training" description: "Struggling with back pain? Join personalized yoga sessions to increase flexibility and relieve back pain through expert-guided Hatha and Vinyasa flows." canonical: https://mytribe.in/yogatrainernidhi/personal-yoga-training/increase-flexibility-find-back-pain-relief last_updated: 2025-09-21 --- # Increase Flexibility and Relieve Back Pain with Expert Guidance Tribe Verified · Personalized home sessions across North Delhi By [Nidhi Bhanot](https://mytribe.in/yogatrainernidhi) · Online sessions & At-home training across Delhi NCR · ₹3,500 Per Month (estimate) Part of [Personal Yoga Training](https://mytribe.in/yogatrainernidhi/personal-yoga-training). [View full gallery](https://mytribe.in/yogatrainernidhi/personal-yoga-training/gallery) Whether it is desk fatigue or chronic stiffness, my sessions use targeted Hatha and Vinyasa poses to safely release tension. Let's work together to restore your mobility, focusing on your specific needs and form. ## Photos and videos - [Video: Today we will discuss Marjariasana, or the Cat-Cow Pose. I'll show you the correct method to increase spinal flexibility and relieve tension in the back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47cfcb83-ce06-460a-be71-cc7c13b9f4b0) - [Video: Ustrasana (Camel Pose) is a wonderful heart-opening backbend. Practicing in nature, this pose helps ease lower back stiffness and improves overall back flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc84ccb2-c3d4-4bea-8cf4-be21194608bd) - [Video: My student gracefully moving into Ustrasana (Camel Pose) and then Supta Virasana. This sequence is excellent for opening the chest and increasing spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36c03f6b-2c87-4d32-8e9e-da27695a5d15) - [Video: Look at the beautiful arch in my student's Chakrasana (Wheel Pose). This advanced backbend is a testament to her dedication and improved flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a36e5dfc-2871-4581-ab7c-8128a718f0d1) - [Video: Using a wall for support is a great way to safely practice and deepen backbends like the Wheel Pose, building strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dec3aad-973a-41a3-87ff-04bec49e048b) - [Video: The Wheel Pose, or Chakrasana, is a powerful asana that improves spinal flexibility, strengthens the back, and opens up the chest for better breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7b26f20-7da8-4bc0-85b4-93148a9fa22e) - [Video: My student practices Halasana (Plough Pose) at home. This inversion is a blessing for spine flexibility and helps to calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50a8b514-3222-42fc-8f59-38152935659f) - ![A beautiful Halasana (Plough Pose) by my student in the park. This pose stretches the entire spine and shoulders, providing deep relief from back tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d11aa777-2de6-47b3-8af6-68b58ee572e5) - [Video: This video shows a student moving into Halasana. It's an effective pose for improving digestion and stimulating the thyroid gland, which we focus on in our sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b11ca6f-2ce6-4dc9-aefb-053c9a0d04e7) - [Video: Here I am assisting a student with a leg stretch during an in-person home session. Assisted stretching helps to safely deepen the pose and increase flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6ccd6c1-7f2d-4bf8-9506-d8280e062afd) - [Video: My student demonstrating a side arm balance, which requires core strength, balance, and flexibility. Yoga truly gives you wings to fly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94378390-035b-4040-b51d-ff99f502dd5f) - [Video: This student is working on her flexibility with Prasarita Padottanasana (Wide-Legged Forward Bend), a great pose for stretching the hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80ff8d77-0f6f-4b71-98a8-645e54c0dc22) - [Video: My student demonstrates a sequence from Sarvangasana (Shoulder Stand) to Halasana (Plough Pose), showcasing amazing control and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/865256c1-6901-4461-9a14-3e4c804b0ea3) - [Video: This young student shows incredible flexibility, moving through a sequence of forward bends and stretches with ease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ec37b8c-c338-4c19-8765-f505d5b69908) - [Video: My student performing Supta Kurmasana (Reclining Turtle Pose), an advanced posture that requires deep hip and shoulder flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/073af164-b327-44e2-80de-7420fc038ab1) - [Video: Yoga devotion in action. My student performs a deep forward bend, Prasarita Padottanasana, which stretches the entire back of the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9ad09b1-afe2-4c4b-8e34-12be614900f6) - [Video: Balance and flexibility go hand in hand. Here my student practices a seated balancing pose that also opens the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b74fc134-f630-436d-8538-c54fd6a0056b) - [Video: This video shows a student's dedicated practice, moving through poses like Dhanurasana (Bow Pose) and Paschimottanasana (Seated Forward Bend).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98460dba-fc0c-4fda-a741-18589ce70641) - [Video: This student is practicing Salabhasana (Locust Pose), an excellent way to strengthen the back muscles and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17a6e77d-2efc-4d41-83cf-4f5b118b2b48) - [Video: A student practicing Chakrasana (Wheel Pose) at home. Consistency in home practice is key to building strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b41d5c7-c5f5-47f7-a8b0-2179d36b9c71) - ![My young student in Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), an advanced backbend that removes stiffness from the neck, shoulders, and chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dd7f5e4-585c-4395-8b30-38cf39a88cce) - [Video: This sequence shows a flow from Setu Bandhasana (Bridge Pose) into Karnapidasana, demonstrating great spinal articulation and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c120813-1ba9-49f4-9370-a4187dc4d2c6) - [Video: My student flows through a sequence of inversions, including Halasana and Karnapidasana, which are deeply relaxing for the mind and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9f06e18-ec70-45a8-a358-dd0339d649c2) ## About Increase Flexibility & Find Back Pain Relief Flexibility is not just about touching your toes, it is about safely opening your spine with the right support. In my one-on-one sessions, we don't just 'do' the pose; we focus on alignment, such as using a wall to deepen a backbend or having me physically guide your stretch to ensure you get the benefits without the risk of injury. Back pain often stems from tight muscles and poor posture built up over years. My routine focuses on releasing this chronic tension step by step. We often start with Marjariasana (Cat-Cow pose) to gently mobilize the spine and improve blood circulation. For those ready for more, we move to Ustrasana (Camel pose) to open the chest or Chakrasana (Wheel pose) to strengthen the back and improve overall spinal health. If you find traditional mat yoga challenging, do not worry. I work with what your body needs today. This might mean incorporating Chair Yoga or using props to modify Halasana (Plough pose), ensuring you get the benefits of the inversion without unnecessary strain. My focus is always on your safety and steady progress, especially when dealing with specific issues like cervical pain or general stiffness. Whether you prefer online guidance or live, one-on-one sessions at your home in areas like Model Town, Civil Lines, or GTB Nagar, we will build a plan that eases your discomfort. Yoga is a lifestyle, and with consistent practice, you will find both your body and mind feeling lighter and more at ease. ## About Nidhi Bhanot I am Nidhi, and I transitioned from a corporate career to teaching yoga because I believe movement is medicine. My sessions are designed for women who need a safe, guided space to work through physical stiffness and reclaim their comfort. [See all of Nidhi Bhanot's services](https://mytribe.in/yogatrainernidhi) ## More from Personal Yoga Training by Nidhi Bhanot - [Featured](https://mytribe.in/yogatrainernidhi/personal-yoga-training/featured) - [Real Results, Happy Clients](https://mytribe.in/yogatrainernidhi/personal-yoga-training/real-results-happy-clients) - [Target Belly Fat & Build Core Strength](https://mytribe.in/yogatrainernidhi/personal-yoga-training/target-belly-fat-build-core-strength) - [Yoga for Hormonal Balance & Women's Health](https://mytribe.in/yogatrainernidhi/personal-yoga-training/yoga-for-hormonal-balance-women-s-health) - [Find Your Calm: Poses & Breathwork for Stress Relief](https://mytribe.in/yogatrainernidhi/personal-yoga-training/find-your-calm-poses-breathwork-for-stress-relief) - [Yoga Your Way: Online, At-Home & Chair Yoga](https://mytribe.in/yogatrainernidhi/personal-yoga-training/yoga-your-way-online-at-home-chair-yoga) - [Little Yogis: Fun Yoga for Kids](https://mytribe.in/yogatrainernidhi/personal-yoga-training/little-yogis-fun-yoga-for-kids) ## More services by Nidhi Bhanot - [Holistic Nutrition & Diet Planning](https://mytribe.in/yogatrainernidhi/holistic-nutrition-diet-planning) - [Therapeutic Yoga for Women's Health](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health) ## Similar work from other experts - [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 - [Yoga for Pain Management and Back Relief](https://mytribe.in/aryanyogshala/personal-yoga-training/yoga-for-pain-management) by Aryan Yogshala · Personal Yoga Training · Online classes; Home visits across Delhi NCR & Studio in Gurugram - [Yoga for Spinal Health and Back Pain](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-spinal-health-back-pain) by Yoga for Cure · Therapeutic Yoga · 1-on-1 guided sessions online - [Yoga Therapy for Chronic Pain & Posture Correction](https://mytribe.in/yogabydeeksha/yoga-therapy-sessions/relief-from-pain-poor-posture) by Deeksha Tripathi · Yoga Therapy Sessions · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR - [Asanas for Flexibility and Spinal Health](https://mytribe.in/pra__bal_/yoga-instruction/asanas-for-flexibility-spinal-health) by Fitness and Yoga Coach · Yoga Instruction · Classes at Anytime Fitness, Ghaziabad & across Delhi NCR - [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 ## Book To book Nidhi Bhanot, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Nidhi%2C%20I%20saw%20your%20yoga%20sessions%20for%20back%20pain%20relief.%20I%20am%20struggling%20with%20some%20stiffness%20and%20would%20like%20to%20know%20how%20we%20can%20start.)