Short, careful classes for anyone whose back hurts: the lower back, the upper back, the neck and shoulders, or all of it. Practice from home at a time that is yours, with thousands of others beside you.
First week free. After that, ₹665 a month, offered once a year as a yearly sankalp of ₹7,980. Yearly commitment only, the same for every member.
aaram exists for one reason: to bring relief to everyone who is living and suffering with pain.
Every member watches a short self-care video before the first practice. It shows which movements to avoid with back and neck pain, and when to stop. After that, we keep sending you more self-care videos along the way. Every class also carries gentle safety cues as you practice.
When you join, you choose one time of day, and we set it as your routine time. It becomes your daily appointment with yourself, and the discipline that healing needs. And if life gets in the way, the same class is repeated at five other times that day. We do our best to make sure you never miss a day.
We read your feedback, listen to how you feel, and change the classes when something does not help. Your relief is how we measure ourselves.
Pain does not live in the back alone. The world's leading research on back pain finds that fear and stress hold pain in place as much as the body does, and that relief comes when all three are calmed. So every aaram class works on all three.
Gentle, safe practice, never forced, always with support. A chair, a wall, a cushion, and an easier option for every movement. The body learns, slowly, that it can move again.
A long, slow exhale, taught simply and repeated often. It calms the nervous system, softens muscles held tight by pain, and turns down the body's alarm.
Deep relaxation and guided visualisation, and the quiet unlearning of the fear of movement that keeps pain alive. When the mind stops bracing, the back stops bracing too.
Every 45-minute class carries all three: about half the class is practice, and half is breath, relaxation and mind.
The healing power of yoga has helped millions of people around the world. Now it is your turn.
Slipped disc, sciatica, spondylosis, or the plain muscular backache that comes from housework, standing and bending.
Pain that flares, settles, and comes back again.
Stiff neck, heavy shoulders and an ache between the shoulder blades after a day at the screen.
Tightness that follows you to bed.
When the lower back and the neck both hurt, and one makes the other worse.
We work on the whole spine together, gently, from the base to the neck.
For women with monthly period pain, a 5-day cycle module, built on breath and relaxation, that any member can choose on day one of her cycle.
Whoever you are, if your back hurts, aaram is for you. The one who sits at a desk all day. The mother who lifts and bends from morning to night. The woman whose cycle brings its own ache each month. The elder who has carried pain for years. Choose a morning time, or an evening one at 5, 6 or 7 pm when the day's work is done.
Knee relief is coming next.
Your day one is the day you join.
Pick a morning or evening time. It becomes your daily routine, and if you miss it, the class repeats five more times that day.
A short video before your first class on how to stay safe. More self-care videos follow along the way.
Seven free days to get to know your body, get to know us, find your timing and see how you respond.
When you feel ready, offer your yearly dakshina, given in gratitude for your journey of yoga se aaram, and take your yearly sankalp.
Gentle day-by-day classes that build basic flexibility, help your spine get used to practice, and check how your pain responds.
Practice together with thousands. Here your true journey to relief begins: step by step, for life.
Nothing in an aaram class is random. Every practice is chosen through deep research into the classical yoga therapy texts, shaped by years of teaching experience, and checked down to the smallest detail. Each class moves through the three powers in turn, so that body, breath and mind are all calmed before you stand up.
A minute to sit, soften the shoulders and let the day go.
Soft movements for the spine, hips and shoulders, to warm up without strain.
Each kind of back pain has its own class at aaram: one for the lower back, one for the upper back and neck, one for the full back. The postures in this part are chosen for your pain only. The warm-up, breathing and relaxation around it are common to everyone.
A short lie-down to let the practice settle.
The long, slow exhale, and Bhramari, the humming breath.
Yoga Nidra or guided visualisation, then a quiet return.
On day one of her cycle, any member can switch to the 5-day cycle module instead of her regular class: five gentle classes of breath, rest and easing of the lower belly and back. On day six, she simply returns to her regular class.
Soft joint movements to warm up the neck, shoulders, hips and spine.
Supported postures with a chair, wall or cushion where needed.
Calm breathing that relaxes muscles held tight by pain.
Gentle core engagement through the pelvic floor and deep belly, to support and steady the lower back as you move.
Simple hand gestures, such as Vayu and Apana mudra, used during breathing and meditation to settle the mind.
Gentle cleansing practices, like a mild Agnisara, that build core awareness. Strong kriyas are never given with an acute back problem.
Shavasana, Yoga Nidra and supported restorative poses that calm the nervous system, ease tension and help you sleep better.
Meditation and body-scan practices that change how pain is felt and ease the fear of moving.
Daily-life guidance: how to sit, lift and climb stairs, what to eat to calm inflammation, and a steady routine that makes relief last.
Om chanting and Bhramari, the humming breath, to quiet the mind and soothe the body.
From time to time, we also share gentle Ayurvedic and naturopathy remedies, all made at home from things already in your kitchen. When combined with your daily practice, they can deepen and support the relief that yoga brings.
Choose from 7, 8 or 9 am in the morning, or 5, 6 or 7 pm in the evening (India time), on YouTube. We set that time as your routine, because relief grows from daily discipline. Close-ups and simple anatomy pictures show you exactly where to move and where to stop. The evening times suit people coming home from work.
Your aaram family also cares for you through the day: a 3 to 5 minute eye yoga for tired screen eyes, a 5 to 7 minute chair yoga for the desk, and a 10-minute evening wind-down, all built on the breath and the mind, to use whenever you need them.
A wrong posture can make chronic pain worse. So we teach you how to protect yourself before your first class, and keep reminding you all along the way.
Before anyone starts, we ask about numbness or tingling in the arms or legs, dizziness, and severe period pain, so that your doctor's advice comes first.
Our standing rule: nothing in aaram should ever increase your pain, and rest is always allowed.
aaram is built by the team behind Kashish Yoga School, which has trained over 10,000 yoga teachers across 120 countries since 2016. Every programme is designed with senior yoga teachers and checked against the classical texts of yoga therapy.
“aaram began with the blessings of Gurudev, our spiritual teacher, and it moves forward only by Gurudev's grace. We are simply the hands that serve. Our only aim is that everyone who joins finds aaram from their pain.”Prateek Choudhury, Founder
We see our work as seva, service from the heart. Service is not the same as giving things away. What is free is easily taken for granted. A yearly sankalp keeps you committed to your practice, and it pays for research and better classes.
Every member offers the same yearly dakshina: ₹665 a month, given once a year as ₹7,980. Wherever you are and whatever your pain, the same. No hidden extras, no monthly plans, nothing added later.
We ask how you feel and what changed. When something does not help, we change it.
Yes. aaram is made for beginners. Your first days are very gentle, and every practice comes with an easier option.
Every day, you practice together with thousands of others, all at the same moment. Each class is carefully prepared and filmed in advance, so we can add close-ups and anatomy pictures that help you see clearly. We set a routine time for you, because daily discipline is what brings relief. Our teachers join live whenever they can.
Nothing special. Everything you need is already in your home, like a mat or folded blanket, a chair, a cushion and a wall. Before each class, we send you a message telling you exactly what to keep ready. A phone or TV with YouTube is enough to follow along.
The same class is repeated at five other times through the day, so you can join one of those. If you still miss a day, simply return the next day at your time. Your preparation continues from where you left off. Please try your best not to miss any day of your free first week or your preparation classes. Each one builds on the one before, and they lay the foundation for your relief.
Yes, your first seven days cost nothing, and we ask for no card or payment details. After that comes the yearly sankalp: ₹665 a month, paid once a year as ₹7,980 (yearly commitment only), the same for every member.
Relief from long-standing pain comes from steady practice over months, not days. A sankalp is a promise to yourself. A yearly sankalp keeps you committed through the ups and downs of life, so your practice becomes a discipline, not something you stop and restart.
Yes, from day one. The desk, laptop and phone back is one of the three groups we serve, with its own gentle rules for the neck.
Knee relief is coming next. For now, aaram is for the back.
Yes. Choose the 6 pm or 7 pm class as your routine time. If a day runs late, the same class is there at the other times too.
Yes. On day one of your cycle, switch to the 5-day cycle module: five gentle classes of breath, rest and easing of the lower belly and back. Then return to your regular class.
Because that is where half the relief comes from. The long exhale calms the nervous system, and deep relaxation unlearns the fear that keeps pain alive. The body can only let go when the breath and the mind have let go first.
No. aaram offers gentle yoga and simple home remedies to support your wellbeing. It does not replace your doctor, and we cannot give medical advice or help in an emergency. If you have a fall, sudden severe pain or any emergency, please contact your doctor right away.
No. aaram does not replace your treatment. It supports and enhances your recovery in a natural way. Continue what your doctor has advised, and practice gently alongside it.
Tell us a little about your pain and the time that suits you. We will send your class link and self-care video on WhatsApp.
Your free week begins now. Within 24 hours you will receive your first self-care video and your class link on WhatsApp. Watch the self-care video fully before your first class.
Our first message to you will come from the aaram WhatsApp number. Please save it when it arrives, so our class reminders always reach you.
We could not send your details just now. Please email us at prateek@aaram.online and we will register you by hand.
