Therapeutic Yoga for Back & Joint Pain

How a therapeutic session works

The order matters more here than anywhere else. Every session starts by finding out what the body can do today, not what it managed last week.

1.Checking inWhat hurts, what has changed, and what you have been able to do since the last session.
2.Breath firstPain tightens the breath, and a tight breath tightens everything else. This comes before movement.
3.Small movementsStarting well inside your range. Nothing that provokes, nothing that has to be recovered from.
4.BuildingRange and strength added gradually, only once the smaller version is comfortable.
5.Support staysChairs, walls, blocks and straps are part of the method — not a lesser version of the pose.
6.RestProperly supported rest to finish, because a nervous system that settles holds the work better.

What gets used

Props do most of the work here, and there is no embarrassment in needing them.

Chair yogaWall supportBlocks and bolstersRestorativeGentle HathaBreath work

Honest about what this is

Poonam is qualified in yoga for pain management. That is not physiotherapy and she will not present it as such. If you are under medical care, bring that guidance and she will work within it.

Anyone who has been avoiding movement

If a normal class feels impossible or you have been told to be careful, this is the version built for that.

If normal classes feel impossible
If you've been told to be careful
If you've stopped moving altogether

Any advice you have been given

Any reports or physio notes
Comfortable clothes
A sturdy chair, if at home

Good to know

This is not physiotherapy
She works alongside medical advice
Props stay as long as they help
Progress is measured in daily tasks

One-to-one sessions

From Rs 7,000/ month

Personal training rates vary with what you need. Message Poonam to talk it through.

Ask about this

Pricing to be confirmed.

Who tends to come

Most people arrive having been told to ‘do some yoga’ without being told which kind, or how.

Back painThe most common reason people find her.Movement, not rest — but the right movement

Stiff shouldersDesk-bound, frozen, or just never moved much.Small ranges first, built up slowly

Knees and hipsMovement that does not aggravate them.Chair-supported until standing is comfortable

After injuryComing back gradually, once cleared.Bring your physio's notes if you have them

ArthritisGentle daily movement that keeps joints willing.Little and often beats one long session

Fear of movingOften the real problem underneath.Nothing will be sprung on you

Questions people ask

Before you begin

Will this make my pain worse?

Not if the practice is built around it. Poonam holds a qualification in yoga for pain management, and sessions begin well inside what you can do rather than at the edge of it. Tell her what hurts and when, before you begin.

Should I see a doctor first?

For undiagnosed pain, yes. Yoga can help a great deal with how you carry and manage pain, but it is not a diagnosis. If something needs medical attention rather than a teacher, Poonam will say so plainly.

Is this the same as physiotherapy?

No, and it does not replace it. Physiotherapy treats a specific injury; this builds the strength, mobility and breathing that support the body around it. The two work well together.

I can't get down to the floor. Does that rule me out?

No. A great deal can be done seated, standing, or with support beneath you. The floor is a convention, not a requirement.

How long before I feel a difference?

Sleep and stiffness usually shift within two or three weeks. Structural change takes months. Anyone promising faster is selling something.

What happens on a bad day?

You do less, or you do ten minutes of breathing instead. Flare-ups are expected and the practice bends around them.

Therapeutic Yoga