Therapeutic Yoga for Pain Relief and Posture Correction
Desk job causing back or neck pain? I teach therapeutic yoga to release deep-seated tightness and realign your body. No fluff, just effective, mindful movement to help you feel like yourself again.
Can't touch your toes? Tight hamstrings are often the culprit. I'll guide you through three simple movements, including Adho Mukha Svanasana walks, to gently release tension in your hamstrings, glutes, and calves.
Pigeon Pose is amazing for hip opening, but only with correct alignment. I demonstrate the common mistakes, the right way to do it, and how to use props for support if your hips are tight.
This clip is part of my "Hip Mobility Monday" series. Here, I show a dynamic flow from Malasana (yogic squat) to lunges, a great exercise for opening the hips and relieving lower back tension.
The active lizard stretch is a powerful hip opener. In this video, I guide you through the movement, which is perfect for anyone who sits for long hours.
This active butterfly variation involves flowing from a seated forward bend to a reverse table top. It's a fantastic way to improve hip mobility and strengthen the glutes simultaneously.
Virabhadrasana (Warrior Pose) lunges are excellent for building strength in the legs and releasing tension in the hip flexors, which can contribute to lower back pain.
This movement combines a Malasana squat with a twisted forward bend. It's a great multi-tasker for improving hip mobility and spinal flexibility.
Looking for a complete practice to support your back? This 45-minute beginner-friendly session is designed for spinal health. We flow through gentle asanas, Surya Namaskaras, and calming pranayama, ending with deep rest in Shavasana to leave you feeling aligned and refreshed.
We all know the feeling. You wonder why your neck hurts, and then you realize you've been hunched over your desk all day. This is a relatable look at how poor posture causes pain.
Dealing with common aches like mid-back or knee pain from daily activities? I focus on targeted movements to provide relief and build strength where you need it most. My approach is not about forcing a pose, but about understanding your body and finding a solution that works.
About Pain Relief & Posture Correction
Most people assume that stretching is the answer to back pain, but it often makes it worse if you're not addressing the root cause. Whether you’re dealing with flexion or extension-dominant pain, you need specific drills, not just broad flows. I assess your discomfort in our first session to tailor the movements, ensuring we’re strengthening the right muscles to support your spine rather than just forcing a deep stretch.
Chronic pain isn't a personality trait. If you're spending eight or more hours at a desk, your hamstrings, glutes, and spinal muscles are likely screaming for help.
My approach starts with identification. We don't guess. During our 60-minute 1-on-1 sessions, we first pinpoint whether your pain is flexion-dominant (hurts when you bend forward) or extension-dominant (hurts when you lean back). This distinction is the difference between relief and further injury.
I lean heavily into prop-assisted yoga. We use walls for spinal alignment, chairs for supported squats, and pillows for thoracic extensions. These aren't shortcuts; they are tools to help you perform movements safely while your body builds the necessary strength. You aren't just learning poses; you are unlearning the slumped-over habits of a modern workday.
We work on:
- Thoracic extension to reverse that computer hunch.
- Hip mobility to release the glute and hamstring tension that pulls on your lower back.
- Nerve flossing and specific drills to mobilize the neural pathways associated with sciatica.
Whether you're in Bengaluru or elsewhere, my therapeutic yoga practice is structured to be done from home. We focus on structural alignment, not looking good in a pose. You’ll leave each session with two or three specific drills to integrate into your daily routine—because real change happens in the 23 hours you aren't with me, not just the one you are.
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