For Working Professionals Struggling With Back Pain

Confused by MRI reports like disc bulge, L4–L5 compression, or herniation? Dealing with sciatica, stiffness, or pain that worsens with sitting or long hours? This 3-day guided experience shows you how to gently reduce pressure on your spine, calm nerve irritation, and support your body’s natural healing — using a balanced approach of movement, breath, posture, and awareness.

DATE

22nd, 23rd, 24th April

TIME

7:30 PM - 8:30 PM

LANGUAGE

English

WHERE

Zoom online

If you’re here, take your first step out of back pain.

“Niji ji teaches yoga in the most calm and composed way, making every session both beneficial and deeply relaxing. Each class begins and ends with a prayer, creating a sacred, peaceful space. After an hour, I feel exercised yet completely at ease. She explains every posture with such clarity and patience that even a beginner feels confident and safe. Each session feels lighter.” 

Jaya Patodia – New Delhi

“Niji has been a yoga enthusiast since childhood, with 20+ years of teaching experience under Sivananda and YCB. Her Gurukul-style classes include warmth, demonstrations and corrections. I travel frequently — her online courses are a blessing to continue my practice. I have benefitted from her Chakra energy and nerve decompression methods healing naturally.”

Jyoti Peris – Bangalore

“Niji Sapra’s expertise in yoga and Vedantic living is truly remarkable. Her deep understanding of ancient philosophy, combined with practical wisdom, has transformed my health and peace of mind. Her insights from the Gita and yogic wisdom feel practical, relevant, and surprisingly easy to apply in modern life. Through her sessions, I’ve learned to respond to stress with awareness rather than reaction.”

Mudita Chaturvedi – New Delhi

Why Attend This 3-Day Workshop?

1. Because Most Back Pain Isn’t Just Injury — It’s a Pattern. Understand why pain like disc bulge, herniation, or sciatica often doesn’t fully explain your symptoms.

Your daily posture, sitting habits, stress, and breathing patterns silently create compression, stiffness, and recurring pain cycles. Learn how to identify and gently reverse these patterns — safely.

2. Because Your Spine Needs Nourishment, Not Force. Learn simple, therapeutic asanas and movements that help: Improve circulation to spinal discs, Reduce pressure on nerves, and
Support natural alignment

No aggressive stretching. No “push through pain.” Just intelligent, guided movement designed for sensitive backs.

3. Because Calming Your Nervous System Is Essential for Healing. Understand how breath directly influences: Pain signals, Muscle tightness (guarding) and Inflammation response

Through simple pranayama and guided relaxation, learn how to shift your body from stress to safety.When the system calms, the body begins to release pain.

4. Because When You Understand Your Spine, Fear Reduces. Get a clear, simple understanding of: What your MRI actually means (and what it doesn’t), Why pain may not match the report, and
How movement can be safe again.

Clarity replaces fear — and confidence improves movement.

5. Because Real Healing Happens When Breath, Posture & Movement Work Together.
Experience how: Breath supports movement, Posture reduces strain, and Awareness prevents overload.

 This is where ancient yogic wisdom meets modern understanding — creating stability, ease, and better control over your body.

6. Because Your Lifestyle, Stress & Spine Are Deeply Connected. Understand how: Long sitting hours, Mental stress and Daily habits affect your back pain more than you realise.

Learn simple lifestyle and awareness shifts that support long-term relief — beyond the mat.

“After 6 months of thigh pain, I can now walk without fear.” – Deepti, 52

What You'll Learn in 3 Days

Meet Your Trainer

Hello, I'm Niji Sapra

I’m not just a yoga teacher. I’m someone who has lived the same life you’re living. Over 30 years in the corporate world—long hours, constant sitting, high stress—and a body that slowly started pushing back through stiffness, fatigue, and eventually, back pain. That personal journey led me deeper into yoga—not just as exercise, but as a healing science.

Today, with over 20 years of teaching experience and certifications from the Sivananda Vedanta Ashram and the Yoga Certification Board (Ministry of AYUSH, Govt. of India), I specialize in helping working professionals recover from: Disc bulge, Herniation, Compression, L4–L5 issues, Sciatica and Chronic lower back pain.

I’m also a World Record author and Asia Book of Records holder for my book “Burnout. Breakup. Breakthrough”, born from my journey of stress, healing, and inner transformation. So when I guide you, it’s not theory— it’s lived experience, proven practice, and visible results.

Bck pain is a lifestyle + posture + nervous system problem. And that’s exactly what I solve through my signature method: Freedom From Back Pain — The N.I.C.E Way (NijiYog Integrated Chakra Energy).

If you’re here, your body is ready to heal—and I’m here to guide you.

Who Is This Workshop For?

Live - Online Workshop

✅ Working professionals with lower back pain, disc bulge, or sciatica. Long sitting hours, screen fatigue, stress, and poor posture have left you stiff, inflamed, or in pain — and you’re looking for a natural, sustainable solution.

✅ Those confused by MRI reports or afraid of surgery. If you’ve been told different things by doctors, videos, or Google — and don’t know what actually works — this will give you clarity and direction.

✅ Those who fear movement because of pain.  If bending, walking, or exercise feels risky — and you’ve started avoiding movement — you’ll learn how to move safely without making things worse.

✅ Beginners who want a safe, therapeutic approach. If you’re done with “push through pain” workouts and want gentle asanas, breathwork, and posture correction that actually heal — you’re in the right place.

✅ Those who want guided, structured healing (not trial & error). If you’re tired of trying random exercises and want a step-by-step system that works with your body, not against it.

“Experience a simple 3-minute technique that can instantly reduce stiffness.”

What Others Say!

Shelly Singh  

"I've been hesitant to try yoga due to my own limiting beliefs and restraints, but Niji created a supportive , friendly , relaxed environment that made me feel comfortable and confident. She has her own very unique signature style driven by her knowledge and value system that resonates in her teaching style combining the ancient science with modern lifestyle. She's truly dedicated to helping each student progress at their own pace in their own comfortable style"

Charu Bhardwaj 

Attending Niji's yoga classes has been a wonderful experience. She is calm, knowledgeable, and always makes everyone feel comfortable. Each session is thoughtfully designed to balance body and mind. I’ve noticed real improvements in my flexibility and focus. Truly grateful for such an inspiring and positive guru !

Sumati Sud 

"Niji as a yoga yoga teacher has been a game-changer for me. Her ancient vedic knowledge and skill in teaching  has helped me develop strength, flexibility, and balance, while also reducing stress and anxiety. She's patient, and creates a safe and unique space for everyone to grow"

Raakhi Jain 

"I've taken classes with many yoga instructors, but  Niji clearly stands out. Her clear instructions, adjustments, and feedback help me improve my practice in a very personal way . Her passion for yoga is contagious, and I always feel inspired to keep practicing. Every time I am de-motivated she brings out her classic quotes from ancient texts that are so inspiring ! Thank you Niji for this handholding on my Yogi path"

Limited Seats

Frequently Asked Questions

FREE  ₹1999