Pooja Virani - Pain-Free Movement Specialist

Pooja Virani - Pain-Free Movement Specialist

5.0 (11)

About this pro

I am a Pain-Free Movement Specialist on a mission to spread joy, foster equality, and help people reach their highest potential. I work with students one-on-one through my personalized Rehabilitative Yoga program, a holistic approach to chronic pain and injury prevention which combines Yoga, Fascia, and Functional Fitness. If you are sick of visiting physical therapists, chiropractors, and massage therapists, then you’ve come to the right place. Whether you are an athlete, an experienced yoga practitioner, a complete beginner, or a desk worker, I aim to teach you easy Stretching, Mobility, and Tension Relief exercises (that actually work!) so you can be your STRONGEST, most FLEXIBLE self and discover your path to inner and outer FREEDOM.

My style is Accessible, Approachable, and Empowering, as well as LGBTQ+, BIPOC, and Body Positive.  

You can learn more about my approach and whether it is a good fit for you at www.poojavirani.com/rehabilitative-yoga and Instagram @poojavirani

Helping you fix your pain…for good.

I suffered from chronic back and knee pain for years. I avoided running, I repeatedly pulled muscles working out, and my neck and shoulders hurt all the time. Sharing what I have learned over the past 15+ years about Yoga, Fitness, Anatomy, and Pain-Free Movement with my students and Motivating and Guiding them on their journeys of personal Transformation and Self-Care drives me to do the work that I do.

When adults, seniors, and children who are struggling with pain work with me and leave Stronger, more Flexible, and more CONFIDENT in their own abilities, then I know that I have succeeded.

My goal is to create a welcoming, inclusive, and brave space for my students.

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The Plains, VA 20198
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11 Reviews


  • Michele

    After spending years in physical therapy to deal with the impacts of daily stress on my body, a good friend recommended one of Pooja’s classes. During my first class, Pooja focused on legs. I left Pooja’s class without any knee pain. I was able to stretch, strengthen, and release stress in a safe and supported environment. Pooja’s ability to recognize and accept people’s feelings and abilities at any given moment enables her to facilitate a unique and personal experience. I can feel the difference in my body when I am not able to join Pooja’s classes…weekly virtual sessions with Pooja helped me be a more solid and stable parent.

  • Kevin

    I was introduced to Pooja (and yoga) through my doctor's office this summer, which was offering a few introductory sessions to be administered through Zoom. My first conversation with her involved going over my injury and medical history so that she could develop a personalized program to help with my back pain issues. I appreciate how personable and kind she is, and made my entry into yoga very accessible and fun. She's also an excellent communicator, able to clearly explain not only HOW to do various poses (which is helpful because I've never actually met her in person), but gets into the anatomical WHY. Her Zoom classes are helping keep me sane during the pandemic, and have really helped with my pain issues-I've had no flare-ups since I started working with her!

  • Susan Hildebrandt

    As a long-time desk worker, and now a daily Zoomer, I found Pooja’s expertise and specific exercises/suggestions invaluable. I also loved Pooja’s warmth and personality. My neck and shoulders always have been trouble spots for me, and I’ve never found a good solution. I incorporated the movements into my daily routine, and my frequent headaches decreased!

  • Amanda Comi

    I absolutely love classes with Pooja. She has incredible expertise in the physical and philosophical aspects of yoga, but she makes you feel like a partner in everything - like you're working through problems together instead of her teaching AT you. She is professional, but also really cool and approachable at the same time. Pooja is also a really strong role model for how to integrate yoga into your life in a sustainable way. I teach my own movement (dance) classes, but when I have time to attend class as a student, I prioritize sessions with Pooja. When my own dancers have questions about yoga or pain management, Pooja is my first recommendation.

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What is your typical process for working with a new student?

First, I offer a free Consultation call with the new student to see if we are a good fit. I learn about the student’s history of chronic pain, tension, or injury, their current health challenges, and their fitness and life goals; and the student has the opportunity to ask me questions about my approach and expertise. You can set up a Consultation call here https://calendly.com/poojavirani

Students and I initially meet for a Movement Evaluation in which I assess the new student’s movement patterns looking for muscle weaknesses and imbalances that contribute to and are affected by the student’s pain or tightness problems. I then create a customized plan to RELIEVE the student’s PAIN, improve their STRENGTH and FLEXIBILITY, and EMPOWER them to avoid future injury.

We start by meeting up to 10 times over an initial period of 3 months. My students feel that the constant check-ins over a period of a few months give them time to master the exercises that work best for their bodies, learn how to do those exercises safely and correctly, and incorporate the exercises into their yoga practices or workout routines.

Sessions are 60 minutes and are conducted virtually over Zoom (or in certain cases, at my home studios in The Plains or Herndon, VA).

What education and/or training do you have that relates to your work?

I am certified in Kripalu Yoga & Meditation, Kids Yoga, Partner Acrobatics (Acroyoga), and have taken Yoga Therapy and Vinyasa trainings. I have studied Functional Fitness, Anatomy, Myofascial Release & Movement, Life Coaching, and Dance with instructors worldwide including in Bali, Indonesia and Washington DC, and incorporate these movement styles into my teaching.

Do you have a standard pricing system for your lessons? If so, please share the details here.

New students can receive the initial 3-month program (10 sessions) for $75/session - up to 50% off!

I offer a sliding scale pricing system of $100-$150/session in order to make my teaching more accessible to diverse students. If you're unsure of where you fit on this scale, check out the Green Bottle Diagram (http://www.wortsandcunning.com/blog/sliding-scale)


How did you get started teaching?

I realized that my "dream" Nonprofit Management job was making me miserable. Sitting or standing at a desk all day caused multiple chronic pain problems which took me years to overcome.

I quit my job and completed my first yoga teacher training at the Kripalu Center for Yoga & Health. That training changed my life. I dove into studies with personal trainers, massage therapists, and yoga teachers worldwide, including in Bali, Indonesia and in Washington DC, to learn the secrets of Pain-Free Movement and living life with JOY and FREEDOM.

Now I’m a Pain-Free Movement Specialist combining decades of skills and experiences in Yoga, Meditation, Functional Fitness, Anatomy, Myofascial Release, Life Coaching, Dance, and Leadership.  

What types of students have you worked with?

I have worked with students as young as one-year-old and as old as 85-years-old! My favorite students are Athletes, Beginners, and Desk Workers who are willing to COMMIT to a doing the work and INVEST in their health and wellness.

Describe a recent event you are fond of.

One of my students has lifelong complications due to a history of cancer, surgery, and organ transplants. She went from being unable to do a Plank to easily doing 15 Pushups and balancing on one foot in Tree Pose for over a minute.

What advice would you give a student looking to hire a teacher in your area of expertise?

Have a conversation with the teacher. Pick up the phone and give them a call! Learn about the teacher’s experiences and establish a relationship. If you get a good feeling and can trust the teacher, then they can Motivate you, Inspire you, and Take You to the Next Level.  

What questions should students think through before talking to teachers about their needs?

1.     What are your biggest health challenges at the moment?

2.     What have you tried to address those challenges and what has/hasn’t worked?

3.     Are you SERIOUS about Committing to and Investing in your health? (I personally have set fitness goals for myself in the past and when I wasn’t ready to hire the coach and do the homework consistently, I didn’t get the results I wanted or expected)