For people who train
Recovery is the half of training nobody sells you.
You already do the hard part. This is the part that decides whether the hard part keeps working — and it is the part most people skip until something stops moving properly.
Training is a controlled injury you repay with recovery. Most people in a gym are well practised at the first half and improvising the second: a foam roller in the corner, a stretch they half remember, and the assumption that soreness sorts itself out.
It mostly does, until it does not. What usually gives first is not a muscle but a range — hips that stop opening, ankles that stop bending, a thoracic spine that quietly locks up and sends the work somewhere it does not belong.
None of that is an injury and none of it needs a doctor. It needs hands on the tissue that is holding, heat and contrast to move blood through it, and someone watching the ranges that lifting takes away. That is what this is.
What usually suits
In the order we would suggest them.
The assessment still decides. This is where most people in your position start, not a prescription written before anyone has met you.
Start here
Training Recovery
Built for exactly this and nothing else. Four weeks of deep tissue work on the areas taking the load, contrast bathing for turnaround, and mobility aimed at the ranges lifting quietly removes. It assumes you intend to keep training.
What is in itStarting from
₹700/ session
4 Weeks · 18 Sessions
Option 2
Joint Care & Mobility
If a specific joint has started deciding your session — the knee on the way down, the shoulder overhead — this goes after that joint rather than general recovery.
What is in itStarting from
₹600/ session
4 Weeks · 26 Sessions
Option 3
Back & Posture Restore
For lifters whose lower back has become the thing that fails first in a set, and who suspect it is a positional problem rather than a strength one. It usually is.
What is in itStarting from
₹650/ session
4 Weeks · 23 Sessions
Option 4
Revitalisation Reset
Two weeks, no assessment of your training required. If you have simply been running yourself flat and want to feel like yourself again before a block, start here.
What is in itStarting from
₹650/ session
2 Weeks · 11 Sessions
Not ready for a course
Single sessions, booked one at a time.
Nobody has to buy a programme to be seen. These are the ones people in your position book first.
Deep Tissue Therapy
The single session most people come back for. An hour, on the areas actually holding.
₹1,800 · 60 minutes
Posture & Movement Assessment
Half an hour that tells you which range is missing, before you buy anything.
₹800 · 30 minutes
Contrast Foot Bath
Cheap, quick, and genuinely useful the evening after a heavy lower body session.
₹500 · 25 minutes
When this is the wrong door
Asked often
What happens at a first visit to Nirmalkaya?
Your first visit is a 20-minute assessment, not a treatment. A practitioner takes your history, asks what you have already tried, and examines what is relevant. Nothing is recommended in that session. You leave knowing what we found; any plan comes afterwards, in writing, with a price attached.
Read the full answerCan I come just for a massage, or must I buy a programme?
You can book a single treatment. Individual sessions are published on the price list and bookable without any programme. What we will not do is deliver a therapy that is not appropriate for you — every treatment is screened against your history first, even a one-off massage.
Read the full answerStart with an assessment.
Every plan here begins with understanding what is actually happening. Twenty minutes, ₹800, and it comes off your programme if you start one within 7 days.