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Posture Reset · 4-Week Programme

Your body has been adapting to your desk. It can learn a more supportive way.

A four-week programme for the neck, shoulders, wrists, and low back that have been doing too much of the workday.

Start with a free classSee pricing
Posture Reset · 4-Week Programme

Posture Reset

Four weeks of guided movement and practical desk adjustments. We look at your daily patterns, choose a manageable sequence, and refine it as you go.

Format
Live 1:1 online
Cadence
45 minutes weekly
Duration
4 weeks
For teams
Groups of up to 10

"Two things matter in posture work: what is actually causing the problem, and what that specific person can actually do about it. I have seen people do years of generic stretches and get nowhere because nobody looked at what was driving the pattern. That is the first thing we do."

— Soma Mukherjee

What we work with

  • A clearer picture of your desk and movement patterns
  • Gentle mobility for the places that feel most held
  • More supportive ways to sit, stand, and take breaks
  • Care for the wrist, forearm, shoulder, and neck chain
  • Desk adjustments that fit your own setup
Does this sound familiar?

The discomfort may be ordinary. That does not mean you need to ignore it.

This programme is for people whose workday shows up in their body: the shoulder that climbs toward the ear, the wrist that tires while typing, or the back that only speaks once the day is nearly done.

By middayThe neck and shoulders feel held or crowded.

At the deskSitting comfortably becomes harder as the hours pass.

After workYou need time to feel at ease in your body again.

What is actually happening

Desk pain is not a muscle problem. It is an adaptation problem.

When you sit at a desk for hours every day, your body doesn't just get tired — it slowly reshapes itself for that position. The muscles at the front of the hips tighten from being folded all day, the muscles that support your pelvis switch off from disuse, and the lower back ends up carrying a load it was never meant to carry. That is where most desk-related back pain comes from.

Up top, the chest tightens, the upper back weakens, and the head drifts forward — and every inch of that forward drift adds several kilos of load to the neck. Most desk workers are carrying the equivalent of a heavy bag on their neck all day without knowing it. That is why the neck aches, why headaches cluster at the base of the skull, and why the shoulders feel permanently tight.

Wrist pain, forearm tightness, and other repetitive strain (RSI) symptoms come from the same place: hours of small repeated movements with no recovery, in an arm that is already working from a strained shoulder. Treating the wrist alone rarely fixes it — the pattern starts higher up.

This programme finds the specific changes your body has made — through a careful visual and movement assessment — and builds a sequence to reverse them. Not generic stretching. Not a class designed for an average person. Work based on what your body is actually doing.

A seated desk posture with its familiar hotspots marked: neck stiffness, shoulders creeping upward, wrist twinges, the low-back ache, and hips that stay tight.the neck stiffnessthat arrives by noonshoulders that creepup without askingthe wrist twingewhen typingthe low-back acheat hour sixhips that stay tightlong after standing upIf you recognise three or more of these, your body has already adapted to the desk. The work is teaching it a better shape.
The four focus areas

Every session draws from all four. The proportion depends on you.

Postural Assessment & Screening

A visual and movement-based assessment of your posture — identifying pelvic tilt, spinal curvature patterns, shoulder symmetry, and head position. This is the foundation everything else builds on. Generic exercises without assessment produce generic results.

Session 1 — the whole programme follows this

Corrective Movement & Mobility

Targeted, yoga-based movement to release what has tightened (hips, chest, neck) and wake up what has switched off (the muscles that support your spine and shoulders). Built up progressively across the four weeks.

Draws on: Yoga therapy · Ashtanga · Somatic movement

RSI Prevention & Upper Limb Care

Specific care for the wrists, forearms, and shoulders. Addresses repetitive strain at its source — not just easing the wrist, but releasing the shoulder and upper-back patterns that feed it.

Draws on: 22+ years of RSI workshops at TCS Research

Workstation Ergonomics Review

A review of your actual desk setup — screen height, chair position, keyboard angle, monitor distance, lighting. Small adjustments here reinforce the movement work and prevent re-injury. This is often where the biggest return on effort lies.

Included in week 1 · reviewed again in week 4
The four weeks

Four practical steps for a more supportive workday.

Each week adds one useful layer, from noticing patterns to carrying a manageable routine forward.

Week 1

Understand your pattern

Look at your movement habits and make practical desk adjustments.

Week 2

Create more space

Work gently with the hips, chest, upper back, and shoulders.

Week 3

Support the full chain

Bring attention to the neck, wrists, forearms, and short desk breaks.

Week 4

Keep what helps

Shape the movements and desk setup into a routine that fits.

From clients

"She is very knowledgeable on health science aspects and hence can easily deal with sceptics. She could customise programmes as per the need of each client. …"

Amlan Datta

Technology Manager, Applied Science, Halliburton · Formerly TCS

"… I completed the 21km Mumbai Half Marathon without any injury. I strongly recommend her training programme and fitness workshops to IT professionals."

Souvik Barat, PhD

Distinguished Principal Scientist, TCS Research · Visiting Researcher, Middlesex University London

Programme options

Individual or team. Four weeks either way.

Individual

Private 1:1 Programme

On request

Contact for individual pricing

  • Duration4 weeks
  • FormatLive 1:1 · Zoom
  • Sessions8 over 4 weeks
Includes
  • Private 1:1 postural assessment
  • Fully customised movement sequence
  • Workstation review (sessions 1 & 8)
  • Exit assessment against week 1 baseline
Enquire for 1:1 pricing →
Corporate Team

Team Cohort

$1,290

Group of up to 10 · 4 weeks

  • Duration4 weeks
  • FormatLive group · Zoom
  • Group sizeUp to 10
Includes
  • Group postural assessment session
  • 8 live online group sessions over 4 weeks
  • Individual modifications per participant
  • Workstation guidance for the full team
  • HR summary report at programme end
Book team programme →

First class is free — try before you commit. Paid enrolment is generally non-refundable; unused classes remain available for 12 months. See refund terms

Questions

What people ask before enrolling.

Is this suitable for someone who has never done yoga?
Yes. No prior yoga experience is required. The movements are taught as corrective exercises — not yoga poses. You will be assessed individually before any exercise is introduced, and everything is explained in plain terms.
Can this be delivered to a corporate team?
Yes. The group format runs for up to 10 people at $1,290 for the cohort, over 4 weeks. Soma has delivered RSI and posture programmes at TCS for over 22 years. This format is specifically designed for IT and professional teams.
What equipment do I need?
A yoga mat and enough floor space to lie down. No blocks, straps, or additional equipment is required. All exercises are designed for home or office environments.
What if I have an existing injury or diagnosis?
Share this at the intake assessment. Soma will review your condition and either adapt the programme for you or recommend that you consult a physiotherapist before proceeding. She will not run a programme that risks aggravating an existing injury.
How long before I notice a difference?
Most participants notice a reduction in neck tension and lower back discomfort within the first two weeks. Measurable postural change — visible in comparison photos — typically takes the full four weeks. The workstation corrections in week 1 often produce an immediate improvement in end-of-day fatigue.
A practical next step

Small, repeated adjustments can make the workday feel more supportive.

Begin with a free class to explore whether Posture Reset is the right fit for your body, desk, and working routine.

Book a free class
After You Book

What happens next.

Booking is the start, not the finish. Here is exactly how the programme runs from the moment you confirm.

  1. 01

    Confirmation & welcome

    Within one working day, Soma confirms your start date and sends the schedule and session links.

  2. 02

    Screening & intake

    Complete a short health questionnaire so the practice can be adapted safely to you.

    Complete the screening →
  3. 03

    Session cadence

    Four live weekly sessions, each 45–60 minutes.

  4. 04

    If you miss a session

    You receive the recording and a catch-up note; a session may be shifted where possible.

  5. 05

    Completion

    Leave with a personalised 20–30 minute daily protocol and a summary of your progress.

Enrolment & refunds

Your first class is free, so you can decide before paying. Paid enrolment is generally non-refundable, but unused classes remain available for 12 months. Your statutory rights are not affected.

Book your place
Book posture assessment