--- title: "Therapeutic Yoga for Injury Recovery & Lasting Pain Relief - mytribe" description: "Struggling with chronic pain or injury? Pragya Bhatt offers therapeutic yoga focused on lasting pain relief and injury recovery. Book an online session for personalized Iyengar yoga to correct posture, manage pain, and heal your body." canonical: https://mytribe.in/yogawithpragya/therapeutic-yoga last_updated: 2025-09-06 --- # Therapeutic Yoga in Bengaluru By [Pragya Bhatt](https://mytribe.in/yogawithpragya) · I offer therapeutic yoga sessions tailored to your pain, hormonal, or posture issues, using props and alignment-based movement for safe, effective relief. Typically ₹2,000-3,000 per session (estimate) ## Locations Available Online; Studio in JP Nagar & Home visits across Bengaluru ### Travels to - Home sessions across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) ### Visit at - Studio at Amrutha Bindu Yoga, JP Nagar (classes near Jayanagar, BTM Layout, Banashankari, Vega City Mall, Bannerghatta Road) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### In-Person Weekend Deep-Dive Workshop 2-3 hour specialized offline event at partner studios focusing on specific themes like Restorative Yoga or Pain Management. Typically ₹2,000-3,000 per workshop (estimate) #### **Event Experience** * **Duration:** Single drop-in session lasting 2 to 3 hours, typically on weekends. * **Venue:** Hosted at premium boutique studios in Bangalore (e.g., JP Nagar). * **Themes:** Specialized topics such as "Iyengar Chair Yoga," "Restorative with Live Music," or "Pelvic Health." #### **What Is Provided** * **Equipment:** Full access to studio props including metal chairs, weighted bolsters, and belts. * **Sensory Therapy:** Often includes live classical music or guided Yoga Nidra for nervous system regulation. * **Hands-On:** Direct manual adjustments to deepen poses and correct mechanics. ### 1-on-1 Injury Rehab & Recovery Session 60-75 minute private consultation (Online/JP Nagar) with custom sequence design for slip discs, knee injuries, or prenatal care. Typically ₹2,200-3,000 per session (estimate) #### **Session Details** * **Duration:** 60 to 75 minutes of dedicated expert attention. * **Location:** Available In-Person (Home Studio, JP Nagar) or Online via Zoom. * **Clinical Approach:** Includes deep-dive assessment of medical history, MRI/X-ray review, and pain levels before starting. #### **Methodology** * **Custom Sequencing:** Unique routine designed strictly for specific anatomy (e.g., rope-wall traction for spine). * **Iyengar Props:** Extensive use of wall ropes, chairs, and bolsters to support the body without strain. * **Adjustments:** Tactile skeletal alignment (In-Person) or precise verbal micro-corrections (Online). #### **Booking Terms** * **Scheduling:** Flexible timing based on mutual convenience. * **Policy:** Fees are strictly non-refundable once the slot is booked. ### Online Small Group Therapeutic Yoga Live interactive Zoom sessions 3x/week for maintenance and hormonal health using mandatory Iyengar props for alignment. Typically ₹3,500-4,500 per month (estimate) #### **Class Format** * **Schedule:** 3 sessions per week (Mon, Wed, Fri) in fixed morning slots (typically 6:30 AM or 7:30 AM). * **Interactive Zoom:** Live video is mandatory for real-time skeletal corrections; not a recorded or follow-along workout. * **Small Batch:** Limited class size ensures individual attention to every student's grid. #### **Instruction & Focus** * **Thematic Rotation:** Focus changes regularly (e.g., hip openers for PCOS, backbends for posture). * **Adaptive Cues:** Specific modifications provided for menstruation, fatigue, or minor stiffness. * **Prop Requirement:** Students must own a Yoga Belt, 2 Blocks, Bolster, Chair, and have empty wall space (~₹5,000 one-time investment). #### **Policies** * **Make-up Classes:** Missed sessions can be compensated within the current month only. * **Entry:** Direct enrollment only; no trial classes provided. ## About Therapeutic Yoga ### Why I Teach This Way For me, yoga is way more than just copying poses. After my pregnancy, I truly started believing that yoga should make you feel supported and cared for, not just stretched and sweaty. My teaching is rooted in the Iyengar style, so the focus is always on mindful movement and precise alignment. ### What You Can Expect Every person’s body is different, so I tailor my sessions to your needs: - If you’re struggling with back or knee pain and feel like nothing else is working, I get it. Together, we’ll use mindful movement therapy to recalibrate your body. No pushing through pain - it’s about moving with awareness. - Managing PCOS or hormonal issues? I’ve seen how hormonal balance yoga can help you reconnect with your body, regulate energy and mood, and move towards feeling whole. - For new moms, especially post-pregnancy, I know how draining those aches can be. Postpartum yoga therapy focuses on gentle movement, easing upper back and neck tension, and can be done right at home. - If your posture’s gone for a toss (thanks, laptop life), I’ll help you use simple tools like belts or blocks to bring attention to alignment and build strength the right way. ### My Take on Props You’ll see me using chairs, belts, bolsters, all that jazz. They’re not shortcuts - they’re like your friends on the mat, helping you practice safely, hold poses longer, and break down stiffness, especially for yoga for back pain relief. ### What It Feels Like My sessions are about slowing down, tuning in, and finding quiet. You can expect sharp alignment cues and corrections. My students often leave feeling lighter, clearer in the head, and more at home in their bodies. It’s not about perfection - it’s about feeling better, one step at a time. ## Highlights Browse through Pragya Bhatt's best work. ### [Featured](https://mytribe.in/yogawithpragya/therapeutic-yoga/featured) - [Video: This is Shruti's story, a journey that fills me with so much joy. She came to my classes to manage her PCOS and, through consistent and mindful practice, not only found hormonal balance but is now glowing in her second trimester. Her story is a beautiful testament to how yoga can support women's health and fertility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78add99f-5891-4f48-bf0f-2ec1456b2244) - [Video: Meet Preeti, a fellow yoga teacher who came to me while recovering from a back injury that left her unable to practice or teach. Together, we worked on recalibrating her body with mindful, alignment-focused movements. It's my greatest joy to see her not just healed, but back to teaching with renewed confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88bbf50b-cbdb-4274-b7bd-b688c5f476e7) - [Video: As a new mother, I know the upper back and neck pain from breastfeeding is very real. I created this simple sequence of three yoga moves, including a gentle Bhujangasana (Cobra Pose) and spinal twists, that you can do right on your bed. These poses brought me so much relief, and I hope they help you too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d070da2a-ca5e-4a9c-ab9e-fc833fa88345) - [Video: Many people think yoga props make poses easier, but in the Iyengar tradition, we see them as tools for refinement and deeper understanding. This video explains how I use the yoga chair to provide structure, give feedback, and make complex postures safe and accessible, especially for therapeutic work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c801c310-c628-4e39-a93a-3c6de27457ca) - [Video: During my third trimester, the supported Upaviṣṭa Koṇāsana (Wide-Angled Seated Forward Bend) was a daily practice for me. It taught me to listen to my body, adapt to its changes, and receive support. This pose helps open the pelvis, eases back pain, and calms the mind, preparing the body for labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5d226ff-dd8e-4c0d-8ad3-30a4c7ec2a24) - [Video: Rest is a practice in itself. In my Malhar workshop, we combine restorative yoga with the soothing sound of live sitar music to create a space for deep release. This is about letting go, softening, and nourishing yourself from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8d440b5-3199-4094-b97a-6d2b2ef31a78) - [Video: This is a photo of me before I began my deep dive into yoga. I didn't know it then, but this path would lead me to lose weight, become a published author, and build a career from my passion. My personal transformation is a reminder that yoga is a journey of becoming, and it's a journey I am honored to guide others on.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfef8f78-92d7-455c-9ccd-99f19e3c7b76) ### [Prenatal Yoga: Strength & Serenity for Two](https://mytribe.in/yogawithpragya/therapeutic-yoga/prenatal-yoga-strength-serenity-for-two) - [Video: Quoting my teacher Geeta Iyengar, "In every pose, see that the diaphragm is kept soft and free so that breathing becomes easier." This gentle pregnancy twist is a perfect example of that principle, prioritizing breath and space for the baby over depth of the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/896025c2-50dd-4b6b-9365-505510859bea) - [Video: During pregnancy, props are not just for physical support; they provide emotional support too. In this video, my friend and fellow teacher Agi Wittich shares how props made her feel safe and held during her prenatal practice, a sentiment I deeply connect with from my own journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39f6c0af-84fa-4493-9428-4c3d963cdcbb) - [Video: Rest is not a luxury during pregnancy, it is a vital part of your practice. Here, I demonstrate a supported seated pose, allowing the body to relax completely, which helps regulate hormones, reduce stress, and support healthy fetal development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e397fbf2-fbd1-4c5e-8b72-9d400b2473da) - [Video: The Chair Bhardvajasana is a wonderful supported twist I practiced often during my third trimester. It safely relieves tension in the lower and mid-back, aids digestion, and opens the chest and shoulders to improve breathing and posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54aef74b-1eb1-4bb9-8ac4-371920a4d235) - [Video: This is a demonstration of a safe, open twist suitable for pregnancy. By moving away from the belly, this pose helps improve circulation and relieve back tension without compressing the abdomen, creating mental clarity and calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44c8939e-4358-44c6-b5d6-9129e41209c2) - [Video: Supta Upavishta Konasana was one of my favorite restorative poses during my third trimester. Using bolsters for support, this pose provides a gentle hip and groin opening, relieves lower back and pelvic pain, and helps regulate the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57a47d9a-a19b-4f69-a57e-a0b188883c5b) - [Video: Supta Virasana, or the Reclining Hero's Pose, is deeply nurturing during pregnancy. With proper support from bolsters, it opens the chest to facilitate deeper breathing, stretches the quads, and prepares the body for labor by fostering relaxation in the pelvic region.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43701ff9-c113-47f2-82db-4ad50aec9a83) - [Video: The wall-supported Supta Baddha Konasana, or Reclining Bound Angle Pose, was an asana I practiced until the day I delivered. It helps relieve pelvic girdle pain (PGP), eases lower back discomfort, and relaxes the entire lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73f6ec9a-f689-4101-bef0-aff717ed00ae) - [Video: Viparita Karani, or Legs-Up-the-Wall Pose, is incredibly beneficial in the third trimester. By keeping the legs wide, it creates space for the baby, helps prevent varicose veins, reduces swelling in the ankles, and relaxes the spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79b95b53-9b31-4356-a42e-14ea75c4239e) - [Video: The Ardha Chandrasana, or Half Moon Pose, was a daily practice for me before and during pregnancy. Using props like a block for support, this pose strengthens the legs, tones the pelvis, keeps the spine supple, and calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee66d12-55ee-4a8e-b8be-a8eae7e402c8) - [Video: The Parivritta Utkatasana, or Revolved Chair Pose, is another excellent supported twist for pregnancy. Using a chair allows for a safe rotation that relieves upper back tension, improves mobility, and creates more space for your growing baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edf4c252-0f68-45cc-bbfd-1c202ac15df9) - [Video: Hearing from my students is the best part of my work. Here, Prarthana, who is nine months pregnant with her second child, shares how my classes helped her feel relaxed, in tune with her body, and find relief from stiffness and pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e77bc09-8120-4449-9385-4f5c47c7847e) - [Video: For expecting mothers managing gestational diabetes, gentle movement is key. Deep breathing, or Pranayama, is a powerful tool to reduce stress and cortisol levels, which in turn supports better blood sugar control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5854eb9f-a6ab-42a9-b28c-3b4a8d1b040d) - ![The Legs-Up-the-Wall Pose, or Viparita Karani, is a simple yet effective restorative pose for pregnant women. It aids circulation, reduces swelling in the legs and feet, and promotes relaxation to help balance hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec5f2812-3adf-495a-bb7f-1090e57b838a) - [Video: The Cat-Cow Stretch is a classic prenatal yoga movement for good reason. It improves spinal flexibility, relieves back pain, and enhances blood circulation and digestion, all of which are crucial for comfort during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/462f5656-2b51-41eb-a066-2f779b3e84d1) - [Video: Supta Baddha Konasana, or Reclined Bound Angle Pose, is beneficial in all trimesters. It gently opens the hips and groins, prepares the body for labor, and calms the nervous system, making it a perfect restorative asana for moms-to-be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cdf0cd9-b70a-4363-9905-2c8bb7c997b6) - ![Prenatal yoga is essential for improving physical comfort during pregnancy. Poses like Trikonasana (Triangle Pose), supported by a block, help reduce back pain, improve posture, and build the strength needed to carry your growing baby bump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d472728d-4536-4b77-9b5a-e982a028591a) - ![Inversions like a supported Sirsasana (Headstand) using a yoga sling can be practiced safely during pregnancy under expert guidance. This asana boosts circulation and builds stamina, helping to energize the body and prepare you for labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c020830f-957b-4f3a-8679-b6981d610d2e) - ![Ardha Chandrasana (Half Moon Pose) is excellent for strengthening the legs and back to support your growing body. Using a block and a chair for balance makes the pose accessible and safe throughout pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93f1499c-6ae2-40cd-a747-bcf7785b0e8a) - [Video: Thyroid issues are common during pregnancy, and yoga can help regulate hormones naturally. Poses like Sarvangasana (Shoulderstand) and Setu Bandhasana (Bridge Pose), when adapted for pregnancy, stimulate the thyroid gland and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8059772c-2d82-4203-8823-f4f91d1c33fc) - [Video: I conceived naturally at 42, and I attribute my healthy, unmedicated pregnancy to my consistent yoga practice. My prenatal sequences are designed to balance hormones, keep you physically and mentally upbeat, and prepare your body for a smooth birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44046447-2553-4af2-b7fc-0e90986901d7) - ![The Bhagavad Gita teaches that in the state of Yog, one experiences supreme bliss. This was my experience during pregnancy, a time of deep connection and presence, beautifully supported by my practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240235cd-a3bb-4f45-bb5c-2b20005b1688) - ![This is an announcement for a talk I gave on Motherhood and Yoga. I often share my knowledge on how women can continue their practice safely and effectively after giving birth, addressing common questions and concerns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb4b7769-1312-426d-bdf5-9e7deab82954) - [Video: Yoga should fit the shape of your life, not the other way around. This video shows a gentle sequence suitable for fasting periods like Ramadan, focusing on rest and relaxation, which is also perfectly suited for a gentle prenatal practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47fc1793-2ffe-42ac-af4e-774b63a74567) - [Video: In this conversation with Preggy Party, I discuss how alternative health practices like yoga help us accept and adapt to the changes of pregnancy. Giving your body the space to change is a healthy and empowering way to approach motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac393b54-d26e-4509-9121-cc1a5af1c5ef) - [Video: In this talk, I explain why hormonal balance is the most important benefit yoga offers women, especially during pregnancy. A balanced system creates a positive environment for both mother and baby, reducing the impact of stress hormones like cortisol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a934dafd-6b03-49b2-bafc-edda4ab2f38b) ### [Postpartum Yoga: Gentle Recovery & Reconnection](https://mytribe.in/yogawithpragya/therapeutic-yoga/postpartum-yoga-gentle-recovery-reconnection) - [Video: My postpartum yoga practice has become more intuitive and mature. This video from a trip to Sri Lanka reflects that shift. It's not about "bouncing back" but about growing into a new version of myself, finding quiet confidence and authentic movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2d5c0c9-4da1-4a25-b6a4-cffae8268c84) - [Video: Yoga now is about using whatever I can find, even a backpack for a prop. This clip shows my reality of postpartum practice: fitting in movement whenever I can, sometimes just breathing, sometimes just watching my daughter play. It's about finding yoga in the small moments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fbdfe8c-b7bf-4356-8d9c-1969b3a67dd1) - ![This photo captures the feeling that yoga is within me more than ever before. Postpartum healing is a journey of becoming someone new, and my practice has evolved to support that. The asanas are returning slowly, but with a new depth and understanding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e5e9b80-d2af-458b-a9d3-bc02f7760e6e) - [Video: Postpartum practice isn't about strength, it's about the ability to breathe and show up for yourself. In this chat, Agi Wittich explains how supported Iyengar postures help a new mother's nervous system re-regulate itself in a quiet, inner effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cb072f3-d90f-499c-a835-32247b588b7d) - [Video: For me, every day is yoga day. This video shows snippets of my postpartum sessions, from gentle twists on the mat to finding movement and joy in the water. It's a journey of getting stronger, fitter, and happier, one day at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/013c42c2-98ab-42da-ba93-3479e1baea73) - ![Intense workouts during pregnancy and early postpartum can do more harm than good, increasing the risk of Diastasis Recti. This infographic explains why smart, intentional movement is more important than intensity for long-term core health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6cd986b5-599f-4efd-ae1a-62ec0512cf95) - [Video: I recently visited a pelvic floor specialist, and it was an incredibly insightful experience. In this video, I share the three main things she checked: diastasis recti, internal pelvic muscle function, and my C-section scar healing. I encourage all women to get this checked.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8f891be-ac00-42ea-ab90-7292080abc09) - ![This infographic highlights five essential insights about pelvic floor health that every woman should know. Early intervention, ideally within 6 weeks postpartum, can significantly enhance recovery and prevent long-term issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49ffa052-afbb-4f00-8a46-02b046bb3e66) - ![Awareness gaps exist around pelvic floor health due to a lack of referrals and cultural stigmas. Many women suffer from untreated symptoms like incontinence and chronic pain, which is why I advocate for open conversations and professional guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4778832-2e38-4421-a920-dfe07b940b36) - ![Empower your wellness journey with these five essential insights about pelvic floor health. Understanding the importance of early care, recognizing warning signs, and seeking expert advice is foundational to your overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f1b88be-e5e1-45f6-8d05-e5b852a49b8e) - ![It's crucial to recognize the warning signs of pelvic floor dysfunction. Symptoms like urinary leakage, pelvic pain, and discomfort during intercourse are not "normal" and should prompt a professional evaluation with a specialist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e42fd55-c446-486f-841f-875db7bf6d7d) - ![Integrating gentle movement is key to postpartum recovery. Combining traditional postpartum practices with breathwork and stretching can significantly improve both physical and mental well-being, aiding the body's natural healing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a898161-4f99-4242-9ae5-3d1f510faf5b) - ![Beware of misinformation on social media regarding pelvic floor health. It is crucial to seek guidance from qualified specialists, like a pelvic floor therapist, for accurate information and a safe recovery plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d41d2f8-f57b-4110-86c5-9cdaca575a53) - ![If you're experiencing extreme fatigue postpartum, it might be more than just sleep deprivation. Anemia, caused by iron deficiency from blood loss during delivery, is a common underlying cause that should be checked.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60f6c2b0-071a-45ff-95a1-3215254a88f3) - ![Postnatal depletion is a real condition where your nutrient stores are severely depleted after pregnancy and childbirth. This can lead to persistent fatigue as your body struggles to function optimally. Proper nutrition is key to replenishing these stores.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08bb75f1-1ca6-4a3f-9dbc-69adf12cdcc3) - ![This infographic explains what your postpartum fatigue really means. It's often more than just sleep deprivation and can be linked to underlying issues like anemia, thyroid imbalances, or postnatal depletion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf823ce-5100-4bcf-8cbb-f69134ebc54b) - ![Postpartum thyroiditis is an autoimmune attack on the thyroid gland that can occur after childbirth. The immune system, suppressed during pregnancy, can "rebound" and cause this imbalance, leading to significant fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b3c3df1-45a8-4861-82cc-7132c404eff2) - ![Many postpartum symptoms are dismissed as "normal," but they shouldn't be. Unexplained body pain, such as wrist pain from lifting the baby or back pain from a weak core, are signs that your body needs targeted support and healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c8fc4eb-2b5c-4800-9039-48a6486bd88b) - ![Incontinence after childbirth is a common but not normal symptom. It indicates pelvic floor weakness or nerve damage and should be addressed with proper rehabilitation from a pelvic floor specialist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcd33c5d-46af-47d6-8104-11a087cde404) - ![This infographic highlights three postpartum symptoms that are often dismissed as "normal" but are not: incontinence, unexplained body pain, and painful sex. These are signs your body needs help to heal correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b1e90d5-155c-44ea-9308-d5ec0f7877b9) - ![Painful sex postpartum can be caused by unhealed tears, scar tissue, vaginal dryness, or pelvic floor tightness. These issues are treatable, and sessions with a pelvic floor specialist can provide immense relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae8210b-14d0-454d-a059-044f3f3cab0b) - ![To support postpartum health, I focus on strength-building asanas like Virabhadrasana (Warrior) variations. As estrogen declines, we naturally lose muscle and bone density, so incorporating weight-bearing poses is essential.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e5dd05c-500b-4944-b71f-9dd941ec4b58) - ![Here are three small, actionable tips that make a big difference to postpartum health. They focus on building strength, balancing workout intensity with rest, and nurturing your mental well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4604d202-ebe4-44af-ae2d-3cad3ee68c3e) - ![Extreme workouts can negatively impact your metabolism, especially postpartum. I maintain a balance by incorporating one restorative yoga practice for every three intense workouts to support hormonal balance and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/809277e7-3df9-474a-8790-2b6fe609cc8b) - ![Longevity depends on more than just physical health. I actively work on my mental well-being through the study of Vedanta, travel, journaling, and reading for pleasure, all of which nourish my mind and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/910eeb35-d4c9-4105-90b4-d3b2417aa112) - ![Variety is key for a healthy postpartum recovery. As you heal, it's important to challenge your body with diverse but safe activities like hiking, climbing, or different styles of yoga to build comprehensive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50fb3492-82de-4c6e-b683-e37f5b1e3e08) - ![Deep tissue massages can work wonders for postpartum recovery. They help the body open up and release the deep-seated tension that accumulates after pregnancy and childbirth, aiding in physical and emotional release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e7a4835-ad56-4446-a639-afadc7eb1769) - ![Feeling the pressure to "bounce back" after pregnancy? You're not alone. This infographic shares six real-life lessons on postpartum healing, emphasizing that everyone's journey is unique and should be honored.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35550fb5-5779-4a51-bc18-5e7364ffbde0) - ![Don't focus only on strength training after giving birth. The body is interconnected, and flexibility is equally essential for the everyday movements of a new mom, from lifting your baby to bending and reaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f2294b7-3670-4815-b5fc-389d62697676) - ![This infographic explains the common causes of Diastasis Recti, or abdominal separation. It can be caused by pregnancy, excessive core pressure from incorrect lifting, sudden weight changes, or poor posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8509b56-7939-44c7-883b-99270377e477) - ![What is Diastasis Recti? It's the separation of abdominal muscles, and common signs include a visible belly pooch, weak core strength, and lower back pain. Yoga can help heal this condition naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a949b52-078e-4716-966f-c79ca8ba22a3) - ![This post introduces the signs of Diastasis Recti and how yoga can help. If you suspect you have abdominal separation, it's important to approach core work mindfully and with expert guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/504555c0-0fdb-4d07-8e9a-afb4cc0305fc) - ![For a safe recovery from Diastasis Recti, it's important to focus on deep breathing, slow movements, and gentle core engagement. Always listen to your body and consult a postpartum yoga expert.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b63d0ab-3fd8-4395-ae65-82b3f820da61) - ![Here are some of the best yoga poses for healing Diastasis Recti, including Cat-Cow, Bridge Pose, and Pelvic Tilts. It's equally important to avoid exercises like crunches and deep backbends initially, as they can worsen the separation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bba99b9-c03b-40ff-8f2a-e57b9418151f) - ![Yoga helps heal Diastasis Recti by strengthening the deep core muscles, like the transverse abdominis, improving posture, and gently bringing the abs back together without straining them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c623416f-6aa5-4fba-933a-ee820bdea370) - ![The Cat-Cow stretch is a wonderful pose for new mothers. It helps relieve back tension after long feeding sessions. Inhale to arch your back and lift the chest, and exhale to round the back and tuck the chin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a82f302c-9811-4f5d-a4a9-3e51d24692b1) - ![A basic seated posture for breastfeeding can make a world of difference. Sit with a straight spine, relaxed shoulders, and feet flat on the floor. Using a cushion to support your baby helps prevent slouching and back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d7d7343-e387-47cc-a8c1-f3915e690b15) - ![Gentle shoulder and neck stretches are essential for releasing the tension that builds up from holding and feeding a baby. Simply tilting your head from side to side and rolling your shoulders can provide immediate relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c92864cb-3731-45ec-87a4-cd9bbd5b08a4) - ![Sukhasana, or Easy Pose, is a foundational posture for new moms. Sitting cross-legged with a straight spine and taking deep breaths helps you stay relaxed and centered, even during hectic moments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c65dcf5e-e451-4d6d-a20a-38748bf33a07) - ![This graphic illustrates why posture matters during breastfeeding. Poor posture leads to back pain and neck strain, while good posture ensures comfortable feeding, better milk flow, and a relaxed body for both you and your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0131a467-8042-47e1-880e-dcee469fb21a) - ![This post introduces how you can use simple yoga principles and poses to fix your breastfeeding posture. Small adjustments can prevent chronic pain and make the experience more enjoyable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b598c8c8-306d-4ec3-bfab-e900bb216977) - ![Yoga helps regulate your metabolism postpartum by balancing key hormones like insulin and thyroid hormones. This supports healthy energy levels and a more stable mood as your body recovers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7590ad85-db42-4d00-a23e-d9994364a36d) - ![Certain yoga poses, like forward folds and gentle inversions, improve endocrine function. They gently stimulate glands like the thyroid and adrenals, promoting hormonal equilibrium after the dramatic shifts of pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b71ed68e-0235-47ea-8e7e-23df48c0b703) - ![This infographic series explains how yoga supports hormonal balance after pregnancy. By reclaiming your body's natural rhythm through mindful practice, you can navigate the postpartum period with greater ease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d442932-fce3-4478-a933-7b697dcf6e26) - ![After pregnancy, hormonal changes can impact your mood, energy, and overall health. Yoga helps restore balance by reducing stress, improving circulation, and boosting the function of your endocrine system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf537bdb-332a-4ec0-9bf1-ba5de14e2523) - ![Yoga is a powerful tool for stress reduction. Calming poses and breathing exercises, known as pranayama, reduce cortisol levels, which directly supports emotional well-being and hormonal balance in the postpartum phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d0d172b-1604-4165-b044-a016cf4066bf) - [Video: The first six weeks after a C-section are crucial for healing. In this video, I share key tips: rest as much as possible, focus on balanced nutrition to prevent constipation, and use a supportive maternity belt correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c4f9b0e-f1c3-4b2f-9ad3-ceb5ddd1596f) - ![Postpartum mood swings are common and are caused by massive hormonal changes combined with sleep deprivation. This infographic explains the signs to look for and how to manage them with rest, nutrition, and support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fe107ec-fc66-4cd2-87af-b9ddbcf27acb) - ![A little support goes a long way. If you are struggling with postpartum mood swings, please remember that this is just a phase and you are not alone. Your well-being matters just as much as your baby's.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/526a54ea-7669-4de8-a7c9-4c8fb8e4877d) - ![Here are five ways to manage postpartum mood swings: prioritize rest, eat balanced meals, incorporate gentle movement like yoga, connect with loved ones, and seek professional help if you need it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e0fd9c7-d019-4d11-b69f-6338392e52c8) - ![Signs of postpartum mood swings can include feeling overwhelmed, irritability, frequent crying, and difficulty bonding with your baby. Recognizing these signs is the first step toward getting the support you need.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/127d075f-8e50-438a-9b85-b15f5621021c) - ![This infographic breaks down common postpartum struggles and their solutions. Fatigue from sleep deprivation can be managed by enlisting help to get even 30 minutes of uninterrupted sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d14d2b0b-7a5c-40d0-9047-e7652ef25905) - ![Back pain is a common postpartum complaint, often caused by poor breastfeeding posture and lax muscles from pregnancy hormones. Using supportive pillows and avoiding strenuous exercise can help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/165fdffc-6ec7-49c9-962e-ac98ce663ab7) - ![Perineal pain from tears or an episiotomy can be managed. Using a peri bottle for cleansing can ease discomfort, and you should always speak to your doctor about safe pain relief options.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eeec924-9c5e-4637-8c68-31e5b1ac263f) - [Video: Here is a look at what I eat in a day as a postpartum mom. I focus on wholesome, nourishing, home-cooked meals like rasam and rice, nuts, and jowar roti to support my recovery, gut health, and energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/957df793-272b-4a86-9398-762c0c9c03bf) - [Video: Sleep is a challenge postpartum, but it's essential for recovery. This video demonstrates three simple asanas you can do right in your bed, like a supported Matsyasana (Fish Pose), to help you relax and sleep better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11663201-00cf-43fa-9dca-703939994189) - [Video: If you're trying to lose postpartum weight, focusing on sleep is critical. Sleep deprivation increases the stress hormone cortisol, which hinders weight loss. A short Yoga Nidra or deep breathing before bed can improve sleep quality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f50867d-a593-450d-8364-9f45c6bd3d8e) - [Video: Postpartum hair loss is common due to hormonal shifts. In this video, I share the three things that helped me minimize it: regular coconut oil massages, taking my daily multivitamins, and practicing yoga inversions to improve scalp circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f72c07f4-a4aa-4264-baef-13da5fd3d571) - [Video: Many women believe the epidural causes postpartum back pain, but that's a myth. The pain is more likely from the physical changes of pregnancy and realignment. Alignment-based yoga is the key to supporting your recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2f00b2f-c910-487f-ba6a-a51d140aad2e) - [Video: I minimized my postpartum hair loss with three simple habits: regular oil massages to stimulate the scalp, taking a daily multivitamin to replenish nutrients, and practicing yoga inversions like Sirsasana to boost blood flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d7eaff-f25c-4ff4-a833-284d585519dc) - [Video: I knew the postpartum journey would be a challenge, which is why I embraced barre workouts. The guided progression helps rebuild overall strength, including the pelvic floor, and the supportive community is great for mental health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ccd79b0-1066-424a-b86c-4ede8d303174) - [Video: I lost 10 kgs of my pregnancy weight in a healthy, sustainable way. I focused on wholesome, home-cooked food, steadily increased my workout intensity with my doctor's approval, and ate a balanced diet without deprivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6d8a16d-ff03-4705-b655-14599f0a28a0) - [Video: In this video, I discuss postpartum weight loss in Bollywood, comparing the rapid weight loss of some celebrities to the more gradual, holistic approach of others like Kareena Kapoor. I believe in a gentle, nourishing, and joyful journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cfe652c-3871-4dcf-b676-c7c52db8fd03) - [Video: Doctors told me I would never conceive naturally, but I trusted my body and my yoga practice. This led to a healthy, unmedicated pregnancy and now, this new journey of motherhood. Trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11653aaa-073d-4f0b-95ce-da0fd741c73f) - [Video: My yoga practice has transformed since becoming a mother. It is now a practice of care, gentleness, love, and vulnerability, always rooted in the present moment with my daughter, Kalindi. This is my yoga now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/752d2bf0-a041-4dc9-bf8d-77217b319f11) ### [Yoga for Hormonal Balance](https://mytribe.in/yogawithpragya/therapeutic-yoga/yoga-for-hormonal-balance) - ![A low AMH (Anti-Müllerian Hormone) level can feel like a devastating diagnosis, but it doesn't mean you can't get pregnant. I conceived naturally at 42 despite a low AMH. This post shares what to do and why you shouldn't lose hope.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe9fe463-5f79-488c-93f2-0ec59fcaaa3c) - ![Nutrition is key when trying to improve fertility. A balanced diet rich in whole foods, lean proteins, healthy fats, and leafy greens supports your reproductive health and can help improve your chances of conception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/578d5161-4170-40aa-92d4-2fff078be21e) - ![A follicular study is an ultrasound monitoring tool that tracks the development of your ovarian follicles. This can give you and your doctor clear information about your ovulation timing and overall reproductive health, which is far more important than just an AMH number.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/099459d9-5518-4943-b5a6-33165bdce5c6) - ![What does a low AMH really mean? It means that as long as your body is producing eggs, pregnancy is possible. The focus should be on improving the chances of fertilization through a holistic approach to health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/793a2d7b-5539-4507-a185-808fd377f73b) - ![This infographic explains what AMH (Anti-Müllerian Hormone) is. It serves as an indicator of a woman's ovarian reserve, which is the quantity of remaining eggs a woman has. However, it is just one piece of the fertility puzzle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3570520-cc60-430c-b10e-fc13b42e1728) - ![I speak from personal experience when I say that practicing yoga can support fertility. It reduces stress, enhances blood flow to the reproductive organs, and promotes the hormonal balance necessary for conception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41b65a0e-8b5b-4a9e-a85b-3e9069f84095) - [Video: Menopause is a natural transition, and you can manage it with simple lifestyle changes. In this video, I share three essential tips: exercise regularly to maintain bone density, eliminate sleep disruptors, and focus on eating well.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/271db1b1-d8b3-4150-9255-571f0aa4496a) - [Video: There's a myth that menopause will make you miserable, but that's not the truth. Many women experience mild symptoms and enjoy their lives more during this time, especially with a healthy lifestyle established in the years preceding it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d669710-e52e-49c2-9894-20412c1adbe0) - [Video: Does your mother's menopause predict yours? While genetics play a role, other factors like smoking, chemotherapy, or autoimmune diseases can lead to an earlier menopause. This video busts that common myth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41a74326-91ce-430d-8e36-00fb1822d07e) - [Video: Many people believe menopause itself causes weight gain, but it's actually the declining metabolism and estrogen levels. You can manage this by tweaking your diet and moving more. Yoga is a safe and effective way to build strength and burn calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45eb9a8e-1862-4b79-81d5-f04b2d8de4fa) - ![Yoga for Fertility is a powerful practice. It works by reducing stress, which is a key factor in infertility, boosting blood flow to the reproductive organs, and balancing hormones naturally. Gentle poses like Butterfly and Legs-Up-the-Wall are excellent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7a3eb15-6091-4ad3-81ce-31478a2f9cc8) - ![Yoga for Menopause can provide significant relief from common symptoms. Restorative poses like Bridge Pose and Reclined Bound Angle help relieve hot flashes, while weight-bearing poses strengthen bones and boost emotional resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc30fdea-d728-47cb-a2b7-f2839d23d5d6) - ![This post introduces the power of yoga in women's health across all life stages. From fertility to post-menopause, yoga provides holistic support for the body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48dbac2f-3f45-4a96-9adf-d9c49bd594a9) - ![Yoga during perimenopause can help ease mood swings and anxiety, reduce fatigue, and manage weight fluctuations. Poses like Tree Pose for balance and Warrior II for strength are particularly beneficial during this transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/849d01e3-e8dc-48f0-9fee-3210b39ffefb) - ![Why practice yoga for every phase of a woman's life? Because it is more than exercise. It's a holistic approach that nurtures the body, calms the mind, and empowers you through every stage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eae72fd8-2bad-46c9-a78c-3584e072cbee) - ![Yoga post-menopause continues to be incredibly beneficial. It supports joint health and flexibility, improves cardiovascular health, and enhances mindfulness and emotional well-being. Poses like Downward Dog and gentle twists are great.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e57bf5fb-93e0-47ab-8cad-dd04b3a9a5c9) - [Video: Can yoga help with PCOS? Yes, it absolutely can. A 2023 study showed that yoga can help reduce testosterone levels and alleviate symptoms of anxiety and depression, which are common with PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0bd24b3-a474-44d2-bc73-c409620ae0c4) - [Video: When you're trying to conceive, a doctor might check your AMH level. While it's an indicator of your ovarian reserve, a low AMH does not mean you cannot conceive naturally. Supporting your body with nutrition, rest, and yoga is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b30a142d-aa6a-465d-a584-b997d90da4a0) - [Video: In this conversation with Roopal Kewalya, we discuss her harrowing journey with endometriosis and being told IVF was her only solution. Engaging with your illness, asking questions, and understanding your body is an empowering first step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1925c43-2f4c-4988-ac81-537e30cac01a) - [Video: Problems related to the reproductive system are often treated as taboo. In this conversation, filmmaker Roopal Kewalya talks about her experience with endometriosis, what helped her, and what she learned from it. Open conversations are crucial for healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae7c3923-0b00-4abd-bca4-6502407ce9cc) - [Video: Everyone copes with illness differently. Here, Roopal Kewalya discusses the different facets of life with endometriosis, from the physical pain to the emotional guilt and the books that helped her find strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240e8806-3675-4c03-883b-1ec458a1a418) ### [Therapeutic Yoga for Pain Relief & Posture](https://mytribe.in/yogawithpragya/therapeutic-yoga/therapeutic-yoga-for-pain-relief-posture) - [Video: Poor posture is a common struggle in our modern, laptop-centric lives. In my classes, I use simple props like a yoga belt to bring awareness to alignment and help you build strength the right way, because mindful movement starts with mindful alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/417b0087-4287-4808-8403-194a8ba4a6e0) - [Video: Yoga therapy works best when it's tailored to you. This reel shows a routine I created for a student with knee pain, including variations of Downward Dog and Viparita Karani for knee rejuvenation. Props play a big role in supporting healing without strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd611086-223a-48d0-8c05-24027d77b439) - [Video: Toxins and tightness can constrict blood vessels around your neck and face. By regularly practicing supported backbends like this Setu Bandhasana (Bridge Pose) on a chair, you stretch these muscles, improve circulation, and get a natural glow from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3811e3a-083d-44ad-bb50-51165ee9e4c7) ### [The Iyengar Method: Using Props for Precision](https://mytribe.in/yogawithpragya/therapeutic-yoga/the-iyengar-method-using-props-for-precision) - [Video: This video shows highlights from my Iyengar Chair Workshop. It was an incredible afternoon of exploring creative ways to use the chair to refine alignment and discover new possibilities in the practice. Workshops like these are where the real "aha" moments happen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f774263-7968-4e4d-9b53-fef014878458) - [Video: Some people think props don't make a difference, but they are essential to an intelligent practice. Here you can see how a bolster supports a handstand variation, allowing for a safer and more aligned inversion. Props do matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16dbc27d-5b22-4268-a95e-cb40465b206e) - [Video: A simple chair can completely transform your yoga practice. This video demonstrates how a chair can be used to deepen stretches, improve flexibility, and master backbends by providing stability and helping you achieve better alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b6e9f21-4077-4f4f-b1f5-6ab99714b305) - [Video: The wall is one of the best yoga props you can find. It's your ultimate tool for achieving the perfect stretch, flawless alignment, and reliable support in every pose, from seated stretches to balancing postures like Ardha Chandrasana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/502dba7b-e675-4bb7-b274-b94ac5d519fc) - [Video: This video collage shows how to use various yoga props. Blocks ground you in Trikonasana, a belt helps you stretch in Supta Padangusthasana, a chair supports leg extensions, and a bolster provides stability in balancing poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba6bde4b-5a46-400f-9ca4-86360e895d18) ### [Restorative Yoga & Mindfulness](https://mytribe.in/yogawithpragya/therapeutic-yoga/restorative-yoga-mindfulness) - [Video: Have you ever noticed how music changes the way you breathe? The sound of a live sitar settles into your body, guiding your breath and softening the mind. It becomes an anchor for presence, stillness, and renewal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e771c960-a55a-4c63-a2ee-8ca35e07ba5d) - [Video: This video, set to a beautiful poem, captures the essence of a mindful, flowing practice. It's about letting your movement be guided by your breath and the feeling of the moment, like clouds releasing their sadness from the heavens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8fd25e0-ed25-4c6d-836b-7a0aca2bc485) - [Video: Yoga Nidra, or yogic sleep, is an ancient meditation technique that promotes deep relaxation while you remain aware. Recent research has shown it has a unique effect on the brain, helping to control anxiety, which is especially beneficial during pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87c496ee-80a9-4007-9643-4ccfea7163f2) ### [Student Stories & Transformations](https://mytribe.in/yogawithpragya/therapeutic-yoga/student-stories-transformations) - [Video: This is Preeti's story. After a back injury, physiotherapy wasn't giving her the results she needed. Through our tailored sessions focusing on conscious movement, she not only healed but returned to teaching yoga, something she thought was a closed chapter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88bbf50b-cbdb-4274-b7bd-b688c5f476e7) - [Video: Shruti's journey from managing PCOS to a healthy pregnancy is a powerful example of yoga's transformative power. Her consistency and trust in the process made all the difference, and I am so proud to have been a part of her story.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78add99f-5891-4f48-bf0f-2ec1456b2244) - [Video: My students say it best. Here, Prarthana, pregnant with her second baby, shares how the practice helps her feel relaxed, in tune with her body, and find mental clarity. Her experience is a beautiful sign for anyone on the fence about prenatal yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e77bc09-8120-4449-9385-4f5c47c7847e) - ![This testimonial from Somanshu highlights my ability to understand people on a deeper level. My experience with different cultures allows me to bring a wisdom into my sessions that makes them feel personal and inclusive for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58ea8c8f-0070-49bb-970f-657e5cc605f7) - ![Sowmya's feedback emphasizes my commitment to understanding the research, science, and spirituality behind yoga. I am always looking for unique ways to engage with the world of yoga through scholarship and leadership.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cb6c710-8fdb-414e-a0f5-4836e29886c5) - ![Ravishankar speaks to the precision and dedication in my online sessions. Even in a virtual setting, I focus on correcting postures for near perfectness, ensuring every student gets the detailed guidance they need.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9ec44de-9c3a-459f-97e7-4ba015440b08) - ![Divya's testimonial describes my classes as a combination of profound knowledge, clear guidance, and a calming presence. My sessions are structured to inspire physical health, mental clarity, and spiritual growth for students of all levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2235362d-cf19-4a13-bd1b-d1905c88d630) - ![Sonal has been practicing with me since 2017 and shares how my expertise and attention to detail helped her long-standing knee pain improve significantly after just a few classes. This is the power of therapeutic, alignment-based yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c66c845-3409-41f9-98a1-28fb227d5869) - ![Yashaswini's review describes me as a mentor who embodies the true spirit of yoga. My extensive knowledge and patience create a safe and supportive environment for students of all levels to grow in their practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/834ef53b-d52f-4dd1-8700-55c984497c88) - ![Namrata shares that in her year-long online journey with me, she never felt like she was doing it online. My detailed instructions on alignment made a huge difference in how she learned and how it impacted her physically and mentally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7b98156-7775-4606-9f72-c51fd0861ad9) - ![Monica's feedback highlights my dedication to ensuring students get their asanas right. My passion drives me to constantly study yoga and evolve in my teaching to better serve my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/634b4e9f-e21a-4821-abfb-602eb39f052d) - ![Geetanjali's testimonial speaks to the depth of learning in my classes, from body and mind to alignment and breath. She notes my razor-sharp focus on alignment and the effective use of yoga props to help students practice safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23a9ad94-0f32-4a3e-9bcb-4d2353a3c8ac) - ![Teena was introduced to Iyengar yoga through my online classes and practiced with me for almost a year. She notes that the practice greatly improved her flexibility, showcasing the effectiveness of this method.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e15f1d23-653e-4b3d-b43a-e6a038ac0b39) - [Video: I have been teaching for over 10 years, and hearing from my students still fills me with joy and inspiration. This video shares feedback from several students on how yoga has helped them through pregnancies and improved their fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e578467-736c-4545-a81c-99484bb13eef) ### [My Yoga Journey & Philosophy](https://mytribe.in/yogawithpragya/therapeutic-yoga/my-yoga-journey-philosophy) - !["She no longer needs cosmetics, as proper blood circulation makes her skin glow." This quote from Geeta Iyengar perfectly captures how yoga supports a woman's beauty and balance from the inside out. That post-yoga glow is real.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecff7ac9-cae9-4f1f-95d7-d475bc6ce6c0) - !["Yoga helps a woman to fulfil her tasks as well as to maintain her complexion, lustre, and femininity." I love how Geeta Iyengar saw yoga as a complete system for a woman's everyday life, not just as exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93916e6b-1802-48d0-83c3-3f4b4c5592dd) - !["It is no exaggeration to say that Yogic practices are ideally designed to help her in all conditions and circumstances of her daily life." This wisdom from Geeta Iyengar is a powerful reminder of how yoga equips us for all of life's challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa507a49-8e8b-4eda-bb2a-c0546a84751b) - !["Women need Yoga even more than men as the responsibilities thrust upon them by Nature are greater than men's." Geeta Iyengar's words speak to how deeply yoga supports women through caregiving, cyclical changes, and societal expectations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d161aec-2239-44fa-9b8f-ecea9a056f95) - [Video: Influencer vs. Yogi. This humorous take on Hanumanasana (the splits) makes a point: you can try all the biohacks, but yoga has been the original anti-aging practice all along. Longevity comes from breath, consistency, and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/032e64bc-f840-46d8-aeb9-01ea2d4fcea1) - ![This graphic shows a conversation with an AI about modifying yoga practice with age. The answer is to focus on strength, mobility, and recovery by incorporating weight-bearing poses and prioritizing restorative practices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4463ff62-8df5-49c1-b84c-dd5c9cafed47) - ![How can I maintain muscle mass and bone density as I age? This graphic shares AI-generated advice, which aligns with my teaching: incorporate strength-based yoga poses like Chaturanga and Virabhadrasana, along with resistance training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c8cd780-2d8a-43b8-a313-a940943ac4bc) - ![How can I enhance longevity? The answer lies in a balanced yoga practice (strength, mobility, restorative), nutrient-dense foods, managing stress, and keeping the brain sharp. It's a holistic approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3296817a-d92a-4efd-bff4-11f4714ca4da) - ![How can I optimize my metabolism and prevent midlife weight gain? This graphic suggests building muscle with strength-based yoga, daily movement, balancing blood sugar, and prioritizing recovery with gentle mobility and sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d624bea-f81c-40f5-9dc4-dc9efd7488b6) - ![How often should I practice yoga for maximum impact as I age? The advice is to practice at least 5 days a week, balancing strength, mobility, and restorative sessions to maintain consistency without overstressing the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c20f7db6-10c7-44b6-9406-c67ab3a18535) - ![What are the key hormonal changes of perimenopause and how can I manage them? This graphic explains the decline in estrogen and progesterone and suggests managing it with adaptogenic herbs and yoga practices like Pranayama and restorative poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d16063d3-061f-48ce-9657-9f11197568ae) - ![Someone at a party recently guessed my age to be 26. It's no secret that yoga supports healthy aging, but it's more than appearance. It works holistically on breath and hormonal health, ensuring you feel as young as you look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d1b441d-dd59-4e72-ad7b-3a7a978fb17e) - ![Natarajasana, or Dancer's Pose, teaches us that balance is important to remain stress and wrinkle-free. A balanced mind and body are key to vitality at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28928e61-0f23-4303-ac68-1ec19e93ac8b) - ![Ashwa Sanchalanasana, or Equestrian Pose, helps keep your hips flexible and core toned, so that age doesn't pull you down. Maintaining mobility is a cornerstone of aging gracefully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4f6040c-1796-4c5e-9f70-93d24b3c6208) - ![Chakrasana, or Wheel Pose, is a deep backbend that encourages us to keep our heart and mind open to new experiences. An open and curious attitude is a key ingredient for a youthful spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd6e28ef-511b-4b32-813e-c5e91d24f533) - ![Halasana, or Plow Pose, is an inversion that helps detox the body and mind. This detoxification process leads to glowing skin and clear thoughts, contributing to a youthful vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/213d9b64-4ad0-4a73-bd0c-3407f677ca09) - ![Padmasana, or Lotus Pose, is a meditative posture that cultivates mental calm and focus. I believe there is nothing more attractive than a calm, focused mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d000b3d5-2c66-468b-80c8-3a5b4267576a) - ![Baddhakonasana, or Bound Angle Pose, is an indispensable pose if you want to breeze through menopause. It helps regulate the hormonal system and opens the pelvic region, easing many symptoms of this life transition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7045e81a-19dc-4f90-abe5-f33b58430bd5) - [Video: This is a live session discussing Chapter 16 of my book 'Beyond Asanas', focusing on Bhujangasana (Serpent Pose). I explore the mythology of snakes and how the pose symbolizes shedding old fears and emotions that no longer serve us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69b4d6b5-5c0c-42f8-9d51-8b50620cee15) - [Video: In this live session, I discuss Chapter 15 of my book, Bharadvajasana. The story of Sage Bharadvaj teaches us that sometimes what we think we want isn't what we truly need, and that true knowledge is meant to be shared.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a54971d-843b-4fa2-9f7f-a354dcb4e9e2) - [Video: This live session covers Chapter 14 of my book, Padmasana (Lotus Pose). The lotus grows in muddy water but is never muddied, symbolizing our ability to live in a world of temptation and stay focused on our purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcce70e9-43cc-41a5-8c88-739de940c0ba) - [Video: Here I discuss Chapter 13 of my book, Marichyasana. The story of Sage Marichi teaches us to persevere through difficult circumstances and that if we do the right thing, we will eventually reap the rewards of good karma.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1c8a229-1acb-4f12-bd51-aae7fe54ae21) - [Video: Bravery isn't the absence of fear, it is the mastery of fear. This quote from Chapter 12 of my book 'Beyond Asanas' on Virasana (Hero Pose) and Hanuman reminds us that if we master our fears, we can soar to great heights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9d2031a-381b-41fd-b1de-ecbda7914ed4) - [Video: This live session covers Chapter 11 of my book, Ashtavakrasana. The story of the sage born bent in eight places reminds us that yoga is not merely about the body, but about the quest of the soul and looking beyond outer appearances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f976567b-0626-4d94-b2dc-6061252d3adf) - [Video: In Gomukhasana (Cow Face Pose), our limbs are seemingly tied, yet we perform an asana. This signifies that loyalty and devotion are a challenge, but we must rise to the occasion despite the difficulties, just as Kamdhenu and Nandi did for their masters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/063d9372-f558-48b4-a33f-515f0a8f9c03) - [Video: This live session covers Chapter 9 of my book, Garudasana (Eagle Pose). The stories of Garuda and Jatayu teach us to balance the sharp focus of the eagle with its aggression and devotion, using intellect in some situations and fighting for what we believe in others.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2475b7e-6712-4013-8f18-23b12a357cc5) - [Video: This live session is based on Chapter 7 of my book, Kurmasana (Tortoise Pose). The tortoise symbolizes perseverance and calm assessment. It teaches us to face life's challenges with a steady pace rather than running from them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c50bc11-8fe2-41c0-8867-a9d641c9595d) - [Video: This live session covers Chapter 6 of my book, Ardha Matsyendrasana (Half Lord of the Fishes Pose). This twisting pose helps us discover blocks in our bodies and lives, allowing us to see our present and future without the fog of the past.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2197c39d-cfe1-48d1-a12f-30218fcd05c1) - [Video: Yoga seeks to teach us to appreciate what exists. This quote from Chapter 5 of my book on Ardha Chandrasana (Half Moon Pose) reminds us that just as the full moon is beautiful, so is the delicate sliver of a waning moon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7de51efa-dd66-407c-bdb5-d94bb2c1f0f0) - [Video: The Trikonasana (Triangle Pose) depicts our past, present, and future. This quote from Chapter 4 of my book explains that when we hold this asana, these three phases of time converge in our limbs, bringing us into the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b11c29ab-92a4-483a-b4ee-eb862a1d3988) - [Video: This live session covers Chapter 3 of my book, Balasana (Child's Pose). The stories of Krishna and Eklavya teach us about the universe within and the importance of continuing to learn and not lose faith in our path, even when we face disappointment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57d2ea99-a6a2-4270-827f-520a5c089063) - [Video: This live session covers Chapter 2 of my book, Anjaneyasana. The story of Hanuman's mother, Anjaneya, teaches us about unwavering faith and devotion. Our daily return to the mat is a reflection of this same devotion to our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02a23ffc-51be-4e54-9cc2-d6a34b68cfd0) - [Video: This is the first live session in my series revisiting my book 'Beyond Asanas'. I discuss the Adho Mukha Svanasana (Downward Dog) and the mythology behind it, showing how asanas can take our practice beyond the physical mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17c6e354-1316-4fdd-9423-727607f83930) - [Video: I was honored to accept the vice presidency of the WICCI Karnataka Yoga Council. I look forward to contributing to their impactful projects and being a voice for the female yoga teachers of Karnataka.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bbd2e04-2f5e-4509-a588-cca4afc0c675) ## Meet your expert [Pragya Bhatt](https://mytribe.in/yogawithpragya) ### My story There’s this old photo of me—before yoga, before 'Beyond Asanas', before I really knew myself. I lost weight, wrote my book, and built my yoga life from scratch. Motherhood changed me, didn’t erase me. Nights out with friends remind me I’m still me, just deeper. My yoga shifted too—no going back, just moving forward. I’m more intuitive now, stronger in new ways. My handstands are better, my dharma is clearer: be real, be kind. ### My work - **Yoga for Every Woman**: I teach online and 1-on-1 sessions—prenatal yoga, postpartum yoga therapy, yoga for PCOS, and back injuries. - **Personalized, Intuitive Practice**: No copying poses here. I design each class so you connect with your body and see real change. - **Props for Support & Alignment**: We use chairs, belts, bolsters. They help with alignment, comfort, and that safe, held feeling—especially in pregnancy. - **Support Through All Stages**: Painful periods, trying to conceive, third trimester, postpartum—yoga adapts to meet you where you are. ## More services from Pragya Bhatt - [Iyengar Yoga Workshops & Intensives](https://mytribe.in/yogawithpragya/iyengar-yoga-workshops-intensives) · ₹1,200-4,500 per session (estimate) - [Maternal Wellness Yoga](https://mytribe.in/yogawithpragya/maternal-wellness-yoga) · ₹4,500-7,500 per month (estimate) ## Experts similar to Pragya Bhatt on mytribe - [Therapeutic Yoga for Health Management by Sanatan Yoga Studio](https://mytribe.in/sanatanyogastudio/therapeutic-yoga-for-health-management) · ₹3,500-4,000 per month (estimate) · Sanatan Yoga Studio Bangalore - [Yoga Therapy for Health Conditions by Nirmala Yoga](https://mytribe.in/nirmalayog/yoga-therapy-for-health-conditions) · ₹2,500-6,000 per month (estimate) · Nirmala Yoga - [Therapeutic Yoga by Yogatute Health](https://mytribe.in/yogatute/therapeutic-yoga) · ₹1,200-1,800 per session (estimate) · YogaTute Health (Yoga School) - [Yoga for Injury Recovery & Therapy by Rakshith Setty](https://mytribe.in/triyangayogashala/yoga-for-injury-recovery-therapy) · ₹900-1,800 per session (estimate) · Krishna Wellness Yoga & Cultural Centre - [Therapeutic Yoga for Health Concerns by Rohit N](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns) · ₹2-14K per month (estimate) · Nandini Layout ## Book To book Pragya Bhatt, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Therapeutic%20Yoga%20by%20Pragya%20Bhatt.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.