Movement & Flow: Yoga Asana In-Depth in Hauz Khas
Yoga is a dance between strength and flexibility. Here, I share the flow of our asanas, focusing on mindful mobility, stability, and the joy of moving with your breath.
Our pose of the week is Downward Facing Dog. This ultimate yoga pose benefits the entire body, from stretching the hamstrings to strengthening the arms, all while calming the mind.
A moment of mid-week celebration in Trikonasana, or triangle pose. This classic standing pose strengthens the legs and opens the side body, helping us feel grounded and expansive.
The simple, powerful act of raising our arms in Urdhva Hastasana. This video captures a moment of collective breath and movement in one of my Sunday classes.
Slow down life with this core-strengthening sequence, moving into Navasana (boat pose). Building a strong center is key to finding stability in all other poses.
Practicing mobility is so important for healthy joints. This simple sequence helps to open the hips and improve the range of motion in a gentle, mindful way.
Whenever we are simple, we are beautiful. This wall sit variation, moving into a figure-four stretch, is a great way to build leg strength and open the hips.
When you reach the edge in a pose, you breathe with grace and compassion. This supine leg stretch is a perfect example of finding your limit with kindness.
About this collection
In our studio, we do not just mimic poses; we use props like wall ropes, bolsters, and blocks to understand how your specific body moves. Whether we are flowing through a lunge or holding a gentle stretch, the focus is always on alignment that respects your anatomy, ensuring you feel stable and supported rather than forced.
Many people come to my studio thinking yoga is about reaching their toes or doing a perfect handstand. I teach the opposite. True movement is about 'Yogas citta vritti nirodhah'—calming the fluctuations of the mind through the body. In our sessions in Hauz Khas, we look at the asana as a tool, not the goal.
When you work with props—like using a wall rope for deeper shoulder opening or blocks for a stable triangle pose—you stop fighting your body and start listening to it. We examine joint health, mobility, and how to sequence movements so they energize you. It is not just about sweating; it is about understanding the reason behind the movement.
That is why I limit batches to 8 to 12 students. In a small group, I can see if your hip is rotating correctly or if your alignment is compressing your spine, and I can give you the specific adjustment that makes everything click. It is about building a practice you can sustain for decades, not just a few weeks. Whether you are a beginner or looking to refine your flow, we find the balance together.
Seema Sondhi
I am Seema. My studio in Hauz Khas is where I help you find your rhythm, whether you are a total beginner or an experienced practitioner looking for more depth. I teach with intuition, kindness, and plenty of chai breaks, making sure you always leave feeling a little more grounded than when you walked in.
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