Posture Correction
& Pain Relief
Workshop
The Need for Postural Alignment
Modern lifestyles place significant strain on the body. Long hours of sitting, working at computers, using mobile devices, and reduced physical movement gradually alter natural posture. Over time, the head moves forward, shoulders round, the upper back collapses, and the lower back compensates. Many people are unaware that these changes are happening until pain, stiffness, or restricted movement appears.
Poor posture does not only affect appearance. It places continuous stress on muscles, joints, and the spine, leading to discomfort, reduced mobility, fatigue, and recurring pain. When the body is out of alignment, even simple daily activities can begin to feel heavy and uncomfortable.
This workshop is designed to address these patterns early and safely, helping the body return to better alignment and structural balance.
Why Posture Correction Matters?
Posture is not just about how we look – it is about how the body functions. The way we sit, stand, walk, and move throughout the day directly affects the spine, muscles, joints, breathing, and energy levels. Over time, habits such as long hours at a desk, working on laptops, using mobile phones, and a lack of regular movement begin to change the natural alignment of the body.
When posture shifts out of alignment, certain muscles become overworked while others become weak and inactive. The head may move forward, the shoulders may round, the upper back may collapse, and the lower back may overcompensate. These small changes gradually place extra strain on the neck, shoulders, spine, and hips. Many people do not realise this is happening until they start to experience stiffness, recurring pain, reduced mobility, or fatigue.
Poor posture can affect more than just the back. It can restrict breathing, reduce circulation, increase muscle tension, and contribute to headaches, shoulder tightness, and general discomfort. When the body is not aligned, even simple daily activities like sitting, standing, or walking can feel heavy and tiring.
Posture correction helps bring the body back into balance. By improving alignment, releasing tight areas, and strengthening weak muscles, the body is able to move more efficiently and with less strain. This reduces pain, enhances comfort, supports better breathing, and allows the body to feel lighter and more supported.
This workshop focuses on correcting posture in a gradual, safe, and therapeutic way – without forcing, aggressive adjustments, or strain.
Poor posture is not a disease.
It is usually the result of long-term habits, movement patterns, and lifestyle demands. With the right guidance and practice, posture can be improved and pain can be reduced.
Who This Workshop Is For?
This workshop is suitable for individuals who experience discomfort, stiffness, or pain related to posture and daily movement patterns.
It is especially beneficial for:
• Office workers and professionals who sit for long hours
• Individuals with neck, shoulder, or back pain
• Those with rounded shoulders, forward head posture, or slouched sitting habits
• People experiencing stiffness or reduced mobility
• Anyone recovering from long periods of inactivity
Individuals seeking better posture and pain-free movement
No prior yoga experience is required. The workshop is designed to be safe, gentle, and accessible for beginners as well as experienced practitioners.
Focus & Practice
This workshop focuses on improving alignment, releasing tight areas, and strengthening weak muscles to support better posture and reduce pain.
During the session, we will work on mobilising the spine, opening tight shoulders and hips, strengthening the back and core, and improving body awareness. The emphasis is on slow, controlled movement, correct alignment, and safe progression.
You will be guided through:
• Therapeutic movements to release neck, shoulder, and back tension
• Posture-corrective yoga poses to improve alignment
• Gentle strengthening to support the spine and joints
• Mobility work for the hips and upper back
• Simple exercises to improve body awareness and posture habits
All practices are taught slowly and clearly, with attention to individual comfort and safety. The intention is not to push the body, but to retrain it gently and intelligently.
MEET OUR TEACHERS
RITU NANDA
The Heart and Soul of Rudrakshaa
With a passion for guiding students toward holistic wellness, Ritu Nanda is the driving force behind Rudrakshaa Yogashala. As a highly experienced yoga instructor & therapist, Ritu embodies compassion, patience, and precision. Her teachings emphasize the importance of mindful movement, breathwork, and mental clarity.
Experienced in traditional and therapeutic yoga, she is also certified by the Yoga Alliance and holds Diplomas in Traditional Pranayama, Yoga Therapy, Pre-Natal, and Post-Natal Yoga. Ritu has helped countless students overcome stress, improve posture, and achieve emotional balance. Her calm and nurturing approach ensures that every student feels seen, supported, and empowered throughout their practice.
Ritu’s goal is simple yet profound: to help people live healthier, happier, and more mindful lives through the transformative power of yoga.
Yogi Arvind GAUR
The Wisdom of Tradition, The Voice of Spiritual Guidance
Arvind Gaur, an adventurer and spiritual seeker who has a strong bond with the Himalayas and their age-old customs, especially the Adi Shakti Yoga Parampara lineage.
He is a living embodiment of the yogic lifestyle. With a profound understanding of yogic scriptures and decades of experience in teaching yoga and meditation, Swami Ji offers students a rare opportunity to experience the true essence of traditional yoga.
Swami Ji’s teachings blend philosophy with practice, allowing students to experience yoga not just as a physical discipline but as a spiritual journey.
With Swami Ji as a guiding light, students of Rudrakshaa Yogashala are introduced to timeless wisdom and ancient techniques that continue to inspire and transform lives.
Unmuktanand Bharti
Carrying the Lineage, Illuminating the Inner Way
Unmuktanand Bharti, known as Unmukt, is a dedicated yoga educator shaped by early training under his father and guru, Swami Vimuktanand Ji, and strengthened by formal studies in Yoga Science. He holds both Bachelor’s and Master’s degrees in Yoga Science and completed certification from the Morarji Desai National Institute of Yoga (MDNIY) in 2015. Since then, he has taught widely in India and internationally, leading 200-hour YTTC programs in Delhi and serving as guest faculty for trainings in Myanmar.
Specialising in Yoga Philosophy, classical Hatha Yoga texts, meditation, and pranayama, he presents traditional teachings with clarity, depth, and modern relevance. His grounding in the Himalayan lineage and nearly a decade of teaching experience bring authenticity and insight to the training program, guiding students toward disciplined practice, inner awareness, and a deeper understanding of the yogic path.
What You Will Gain?
By the end of this workshop, participants can expect to feel more open, aligned, and comfortable in their bodies.
You will gain:
• Reduced neck, shoulder, and back tension
• Improved posture awareness and alignment
• Better mobility and ease of movement
• Practical tools to correct posture in daily life
• Greater comfort while sitting, standing, and walking
• Simple techniques you can continue at home
• A sense of lightness and physical ease
The goal is not only temporary relief, but long-term improvement in posture and movement quality.
This workshop offers a supportive and structured space to reconnect with your body, move with greater ease, and build a foundation for pain-free, confident posture.
Frequently Asked Questions
Q: Do I need prior yoga experience to attend?
A: No. This workshop is designed to be gentle, structured, and accessible for beginners as well as experienced practitioners. All movements are guided clearly and at a comfortable pace.
Q: Is this a fitness or workout-based session?
A: No. This is a therapeutic workshop focused on posture correction, alignment, and pain relief. The emphasis is on safe movement, correct alignment, and reducing strain – not on intensity or exertion.
Q: I have neck, shoulder, or back pain. Is this suitable for me?
A: Yes. This workshop is specifically designed to address common posture-related discomfort in the neck, shoulders, upper back, and lower back. If you have any injuries or medical conditions, please inform the instructor before the session so appropriate modifications can be made.
Q: Will this help if I sit for long hours at work or study?
A: Yes. Prolonged sitting and screen use are common causes of posture imbalance. This workshop is ideal for office workers, students, and anyone who spends long hours seated.
Q: Is this suitable if I have back, neck, or joint issues?
A: Yes, the practices are gentle and therapeutic. However, if you have any medical conditions or injuries, please inform the instructor before the session so appropriate modifications can be made.
Q: I am not flexible. Can I still participate?
A: Absolutely. Flexibility is not required. The practices focus on alignment, awareness, and gentle mobility rather than deep stretching.
Q: Will there be adjustments or hands-on correction?
A: Guidance is provided verbally and visually. Hands-on adjustments are only given with consent and always safely and respectfully.
Q: Is this suitable for older adults?
A: Yes. The practices are gentle and can be adapted for different age groups. Older adults are welcome and will be guided safely.
Q: Can this workshop replace medical or physiotherapy treatment?
A: No. This workshop supports general well-being and posture awareness. It does not replace medical, physiotherapy, or chiropractic care. If you have a medical condition, please consult your healthcare provider.
Q: Can I speak to someone before booking?
A: Yes. You are welcome to message or call us if you are unsure which session is right for you. We will guide you honestly.
