---
title: "Yoga Therapy for Back and Neck Pain Relief in Delhi"
description: "Struggling with back pain or sciatica? Join my therapeutic yoga sessions in Delhi. We use props and alignment-based asanas to relieve chronic pain and improve posture."
canonical: https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/relief-for-aches-and-pains
last_updated: 2025-09-21
---

# Yoga Therapy for Back and Neck Pain Relief

Tribe Verified · Patanjali-certified yoga therapy in Delhi

By [Jyoti Kalra](https://mytribe.in/yogwithjyoti) · Classes at Ramesh Nagar studio & across Delhi NCR · ₹300 Per Class (estimate)

Part of [Yoga Therapy for Pain & Ailment Management](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management). [View full gallery](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/gallery)

Chronic pain requires more than just movement. My therapeutic sessions use Iyengar-style props and guided breathwork to help you regain spinal mobility safely.

## Photos and videos

- [Video: In this second part of my back pain series, I demonstrate gentle, lying-down asanas like Markatasana. I explain how to twist the spine, jaise kapda nichodte hain (like wringing a cloth), to help with disc issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae5f501b-0e6a-4291-8717-566aa8eb895e)
- [Video: Ustrasana, or Camel Pose, is excellent for relieving back pain and improving flexibility. In this video, I show how to perform the pose with gentle movement, but I always remind students with knee issues to be cautious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce7d9a27-5fc4-4b07-9c76-0ea78b900fbd)
- ![Dhanurasana, or Bow Pose, is a fantastic way to strengthen the entire back. Here, my students are practicing together, building flexibility and resilience in their spines.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3733b123-30e2-485e-a595-60e48155ec0f)
- ![We took our practice outdoors to enjoy the fresh air while working on Chakrasana, or Wheel Pose. This deep backbend is wonderful for opening the chest and energizing the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f2487d-d88f-4a74-a150-18bab85e96a5)
- ![A beautiful group of yogis practicing Chakrasana together in the park. This pose is a powerful tool for building a strong and healthy back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556f6b09-cb71-4a66-a127-efc9e9fed1bb)
- ![Even my youngest students learn the importance of a healthy spine with poses like Bhujangasana, or Cobra Pose. It's a gentle backbend that strengthens the back and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a94a8802-b13e-4e58-86e6-f6433f981ea4)
- ![An outdoor session focusing on back-strengthening asanas like Bhujangasana. Practicing in nature adds a special element of peace and connection to our yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfb8f87e-389f-4885-9845-008c46a7514b)
- [Video: This sequence of Sarvangasana (Shoulder Stand), Halasana (Plow Pose), and Paschimottanasana (Seated Forward Bend) is a powerful flow for making the back flexible and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6d539e3-2726-4821-b300-78683d4bef80)
- ![After an intense practice, a guided back stretch and twist is essential for relaxation. I am helping a student release tension from her lower back and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f770482b-b8f4-49e6-82fb-ef62175d082a)
- ![Here I am providing a gentle, assisted stretch to help release tension in the back. This kind of hands-on support ensures the spine is cared for after practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd6be02e-e9e0-483b-891c-2a32d4a4a202)
- ![A student receives a guided stretch to relax her back muscles. This post-practice care is crucial for preventing soreness and improving recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9b07b5d-2604-45ef-83c7-d121d85237b9)
- ![I am assisting a student with a gentle spinal twist. This helps to realign the vertebrae and release any lingering tension from the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/433f1ccc-5b1b-440f-a0dc-3f408bed0d19)
- ![A look into how I provide personalized adjustments. This assisted twist helps my student get a deeper, more therapeutic release in her spine and hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1a6648f-5b3c-41d5-8f85-1fca1750c039)
- ![Proper relaxation after abhyaas (practice) is key. This assisted stretch focuses on the lower back and glutes, common areas of tightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/929b8f54-7bdc-4ba1-b21e-6a7370c7bf18)
- [Video: Do you do relaxation stretches after exercising? It's so important. Here, I am guiding students through gentle stretches to cool down the body and prevent stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5cef6df-82b3-4a24-9286-c1034fab2d0f)
- ![Sarpasana, or Snake Pose, is a variation of Cobra Pose that deeply strengthens the back muscles. Here, a group of students practices in unison.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/009793c1-c2d8-4986-8dc7-80fb45fff480)
- ![An infographic explaining the benefits of Sarpasana, also known as Bhujangasana or Cobra Pose. It's excellent for strengthening the spine, improving posture, and aiding digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/932037db-dd65-4a8b-9dd3-b19042b02fb2)
- ![A class works on Sarpasana, focusing on lifting the chest while keeping the lower body grounded. This builds strength and endurance in the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3aed45a-8b38-4a0d-8d05-68176cfc62d1)
- ![My young yogis are also learning Sarpasana. It's a great pose for kids to develop a strong back and good postural habits from an early age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b67e78c-c29b-436a-8a1f-9d44d18a70dd)
- [Video: In this video, I explain how to practice Sarpasana to help with issues like frozen shoulder and back stiffness. I guide you to interlock the fingers and lift the chest to expand the lungs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17686ce9-9b35-4482-9c97-4a0d7eaefa91)
- ![A gentle spinal twist like this is perfect for releasing tension in the upper back and shoulders. It's a simple yet effective pose we often do in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50e83dec-7a63-4ef4-972f-9e718c4d4bc6)
- ![Using the wall for support during a shoulder stretch. This modification helps to gently open the chest and shoulders, making it great for beginners or those with stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a961d224-d811-4cff-8ba8-4a9cafcff295)
- ![A group of students using the wall to deepen their shoulder opening practice. This technique helps improve flexibility in the upper back and corrects posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c25340e1-9aa6-4848-baf5-14d0e22d6e8f)
- ![This image highlights our focus on shoulder opening and increasing upper back flexibility. These exercises are crucial for relieving modern-day postural stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/373890d1-1f48-4da1-b4d7-5131a6cdc22b)
- ![This restorative pose involves a gentle twist to release the lower back and open the hips. It's a favorite way to wind down at the end of a session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4a8ac44-28b5-4828-a6de-b3e5d110c019)
- ![Students relaxing in a gentle spinal twist. This pose helps to neutralize the spine after deep backbends and forward folds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1902e614-43a8-4e34-9646-ddb409c2e659)
- [Video: Here I demonstrate an exercise using a block against the wall for shoulder opening. I explain how to position yourself to get the best stretch for your upper back and release blockages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58da1aee-aad2-4baf-9205-66ce8b1d928f)
- ![Unlocking flexibility and releasing tension is our goal. Here, students are in a deep forward bend, a counter-pose to our back-opening exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cdcbd87-09c8-476b-af45-c9343a080ee0)
- ![I am assisting a student in Bhujangasana (Cobra Pose) to ensure she gets a safe and deep opening in her back without straining her neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abda5d1c-1839-4ed7-a5af-c4d0a0c3bc07)
- ![Using a stick as a prop can help achieve a deeper and more aligned backbend. Here, I am guiding a student to open her chest and shoulders safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0d26b59-d40f-4ada-9109-34f7bf0d3186)
- ![Hands-on assistance in a back-opening pose helps the student to relax into the stretch and allows me to correct their alignment for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dbd5cbd-05ec-40e8-8ce7-3c497bd574b0)
- ![Partner work can be very effective for deep stretches. Here, one student provides gentle pressure to help another open her upper back and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/514b7a8f-7c50-4f7f-bbe1-5051127c27f5)
- [Video: This video shows how we work in pairs to achieve deep back and hamstring stretches. I explain how to use your partner's support to open up tight muscles safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9a70fc2-7588-44ff-9b7b-f37b96fee630)
- [Video: For curing back stiffness and pain, I often use assisted variations of poses like Bhujangasana. Gentle pressure helps to release deep-seated tension in the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8b768f1-02d8-4122-a7c5-ed175edeab6e)

## About Relief for Aches and Pains

When we work on your spine, I do not just ask you to stretch. We use Iyengar-style rope walls and yoga wheels to create space between your vertebrae. Think of it like wringing out a cloth. We gently twist to release the tension that builds up from hours at a desk or old injuries, so you can actually feel the difference in your posture after a single session.

Healing from chronic pain is about patience. Many students come to me after trying high-impact exercises that made their back or neck issues worse. My approach is the opposite. We focus on 'Sukshma Vyayam' or joint mobility to prep your body before moving into deeper asanas.

### Why Props Matter
If you have a slip-disc or sciatica, forcing a pose is dangerous. I use cotton belts, bricks, and wall ropes to support your weight. This allows you to achieve the benefits of an inversion or a deep stretch without putting unnecessary pressure on your L4-L5 or cervical region.

### A Typical Session
We start by syncing your breath with movement, using 'Shwaas bharo, shwaas chodo' cues to keep you mindful. I provide hands-on adjustments because every body is different. If you have knee pain, I will modify the posture. If you have a stiff shoulder, we will work on that specific rotation.

### Building Consistency
Yoga is a lifestyle. Whether you are dealing with thyroid issues or long-term disc compression, the goal is 'lagataar abhyaas' or regular practice. You do not need to be flexible to start. You just need to show up, listen to my cues, and be ready to learn how your body moves. After class, I always teach you how to get up safely, keeping your spine protected throughout the day.

## About Jyoti Kalra

Namaste, I am Jyoti. I do not believe in rushing into complex poses, as my focus is helping you heal through steady, consistent practice. Whether it is lingering back pain or sciatica, I will be right there to guide your alignment and ensure you feel safe every step of the way.

[See all of Jyoti Kalra's services](https://mytribe.in/yogwithjyoti)

## More from Yoga Therapy for Pain & Ailment Management by Jyoti Kalra

- [Featured](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/featured)
- [Real People, Real Healing](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/real-people-real-healing)
- [Supported Healing with Props](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/supported-healing-with-props)
- [Building a Strong Foundation: Yoga for Kids](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/building-a-strong-foundation-yoga-for-kids)
- [Improve Flexibility, Strength & Balance](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/improve-flexibility-strength-balance)
- [Learn the Practice: Asana & Pranayama](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/learn-the-practice-asana-pranayama)
- [Our Yoga Family](https://mytribe.in/yogwithjyoti/yoga-therapy-for-pain-ailment-management/our-yoga-family)

## More services by Jyoti Kalra

- [Specialty & Group Yoga](https://mytribe.in/yogwithjyoti/specialty-group-yoga)
- [Yoga for Fitness and Weight Loss](https://mytribe.in/yogwithjyoti/yoga-for-fitness-and-weight-loss)

## Similar work from other experts

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- [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
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- [Yoga for Pain Relief and Better Health](https://mytribe.in/vyas_yoga/regular-yoga-classes/yoga-for-pain-relief-health) by Vyas Yoga Center · Regular Yoga Classes · Available online and at centers in Rishikesh & Delhi

## Book

To book Jyoti Kalra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Jyoti%2C%20I%20am%20interested%20in%20the%20Relief%20for%20Aches%20and%20Pains%20sessions.%20Could%20you%20tell%20me%20more%20about%20the%20timings%20and%20how%20you%20can%20help%20with%20my%20back%20pain%3F)