--- title: "Yoga for Flexibility & Pain Relief: Personalized Sessions in Delhi" description: "Reduce back pain and improve spinal flexibility with 1-on-1 therapeutic yoga sessions. Nidhi offers custom Hatha yoga flows to help Delhi women move without pain." canonical: https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/yoga-for-flexibility-pain-relief last_updated: 2025-09-21 --- # Yoga for Flexibility and Pain Relief Tribe Verified · Helping Delhi women manage chronic pain. By [Nidhi Bhanot](https://mytribe.in/yogatrainernidhi) · Online sessions & At-home training across Delhi NCR · ₹600 per session (estimate) Part of [Therapeutic Yoga for Women's Health](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health). [View full gallery](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/gallery) Stiffness and chronic pain do not have to be a part of your daily life. Whether it is backache from long hours at your desk or general tightness, I use targeted Hatha yoga flows to help you regain mobility and comfort. ## Photos and videos - [Video: Aaj hum charcha karenge Marjariasana (Cat-Cow Pose) ke baare mein. This asana is wonderful for improving spine flexibility and relieving tension in the back and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47cfcb83-ce06-460a-be71-cc7c13b9f4b0) - [Video: The Wheel Pose, or Chakrasana, is an advanced backbend that dramatically improves spinal flexibility. Here is my student showing her amazing progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7b26f20-7da8-4bc0-85b4-93148a9fa22e) - [Video: Practicing Ustrasana (Camel Pose) in nature. This is a beautiful heart-opening pose that also eases lower back stiffness and increases flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc84ccb2-c3d4-4bea-8cf4-be21194608bd) - [Video: Do you have constant pain in your ankles and feet? I teach these simple exercises that you can do at home for immediate relief and improved mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9973941c-3d0a-4503-9ccb-a9965eec210c) - [Video: This gentle rolling motion helps to massage the entire spine, releasing tension and improving flexibility in the back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aead5d23-a62b-479e-9e3a-3e33cb83387b) - ![My student performing Halasana (Plow Pose) outdoors. This pose is a blessing for the spine, helping to relieve back pain and stimulate the thyroid gland.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d11aa777-2de6-47b3-8af6-68b58ee572e5) - [Video: This is a gentle but effective back-strengthening exercise. My student is working on building support for her spine to prevent future aches and pains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17a6e77d-2efc-4d41-83cf-4f5b118b2b48) - [Video: My student performing a full Chakrasana (Wheel Pose) at home. This pose is excellent for strengthening the back and opening up the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b41d5c7-c5f5-47f7-a8b0-2179d36b9c71) - [Video: Another beautiful demonstration of Ustrasana (Camel Pose) by my student. This pose is fantastic for improving posture and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36c03f6b-2c87-4d32-8e9e-da27695a5d15) - [Video: Halasana (Plow Pose) provides a deep stretch to the entire spine. Watch my student as she gracefully moves into this rejuvenating inversion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50a8b514-3222-42fc-8f59-38152935659f) - [Video: This video shows the transition from Sarvangasana (Shoulder Stand) to Halasana (Plow Pose), a sequence that greatly benefits spinal health and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/865256c1-6901-4461-9a14-3e4c804b0ea3) - [Video: My student demonstrates the full expression of Halasana, a pose that calms the nervous system while deeply stretching the back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e945c73-0a51-4795-b345-fe897e585b01) - [Video: A clear demonstration of Halasana (Plow Pose). This inversion is highly therapeutic for anyone who spends long hours sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b11ca6f-2ce6-4dc9-aefb-053c9a0d04e7) - [Video: This sequence shows a beautiful flow of poses, including variations of backbends and inversions, all contributing to a flexible and healthy spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c120813-1ba9-49f4-9370-a4187dc4d2c6) ## About Yoga for Flexibility & Pain Relief When I work with students who have persistent back or neck pain, we do not jump straight into intense poses. We start by releasing the smaller joints and using gentle, sustained holds like Marjariasana or Halasana to create space in the spine. I will be right there with you, using hands-on adjustments if you are in Delhi, or guiding you with precise verbal cues online, to ensure you are not straining while trying to stretch. ### My Approach to Pain Relief Managing pain requires a disciplined approach, not just random stretching. In my one-on-one sessions, we focus on therapeutic Hatha yoga to address specific areas of stiffness, whether that is the lower back, shoulders, or ankles. * **Targeted Sequencing:** I build sessions that prioritize spinal health. We use poses like Marjariasana (Cat-Cow) to warm up the back muscles before moving into deeper stretches like Halasana (Plow Pose). This ensures your body is prepared and protected. * **Hands-On Correction:** If you opt for in-home training across North Delhi, I provide tactile adjustments. This is crucial when you are dealing with an existing injury or chronic stiffness, as it ensures your alignment is safe. * **Online Guidance:** For my online students, I rely on detailed vocal cues. I demonstrate the pose first, then watch your movement, correcting your posture in real-time to avoid strain. ### Addressing Chronic Issues Many of my clients come to me after months of sitting at a desk. Tight hamstrings, hunched shoulders, and lower back aches are common. By holding specific asanas for 15 to 30 seconds, we target deep tissue, allowing the body to release tension naturally. ### Precautions Matter Yoga is powerful, but it must be practiced with caution. If you suffer from severe cervical issues or acute disc pain, we will avoid certain inversions. My goal is to help you build strength to support your spine, not to force flexibility that your body is not ready for yet. Yoga se Hoga! ## About Nidhi Bhanot Namaste, I am Nidhi. I left my corporate job six years ago to help women heal through yoga, and now I focus on making your body feel as calm as your mind. I will be the one at your doorstep or on your screen, guiding you through every breath and movement. [See all of Nidhi Bhanot's services](https://mytribe.in/yogatrainernidhi) ## More from Therapeutic Yoga for Women's Health by Nidhi Bhanot - [Featured](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/featured) - [Real Results: My Clients' Journeys](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/real-results-my-clients-journeys) - [Yoga for Weight Management & Core Strength](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/yoga-for-weight-management-core-strength) - [Yoga for Hormonal Balance & Women's Health](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/yoga-for-hormonal-balance-women-s-health) - [Yoga for Stress Relief & Mental Calm](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/yoga-for-stress-relief-mental-calm) - [My Personal Training Sessions](https://mytribe.in/yogatrainernidhi/therapeutic-yoga-for-women-s-health/my-personal-training-sessions) ## More services by Nidhi Bhanot - [Holistic Nutrition & Diet Planning](https://mytribe.in/yogatrainernidhi/holistic-nutrition-diet-planning) - [Personal Yoga Training](https://mytribe.in/yogatrainernidhi/personal-yoga-training) ## 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 Therapy for Back and Neck Pain Relief](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/relief-for-aches-and-pains) by Jyoti Kalra · Yoga Therapy for Pain & Ailment Management · Classes at Ramesh Nagar studio & across Delhi NCR - [Yoga for Pain Relief & Improved Mobility](https://mytribe.in/yogafettlejourney/yoga-for-fitness-well-being/yoga-for-pain-relief-improved-mobility) by Yoga Fettle Journey · Yoga for Fitness & Well-being · Online, at studio in Defence Colony, or home sessions across Delhi NCR - [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 - [Therapeutic Yoga for Pain Relief in Noida](https://mytribe.in/thealpanayoga/therapeutic-yoga/therapeutic-yoga-for-pain-relief) by Alpana Kumar · Therapeutic Yoga · Online classes & at studio in Sector 104, Noida - [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%20for%20Flexibility%20%26%20Pain%20Relief%20page.%20I%20have%20been%20dealing%20with%20some%20stiffness%20and%20want%20to%20know%20how%20you%20can%20help.)