Traditional Ashtanga Mysore Practice
My Ashtanga practice is built on the Mysore tradition—learning at your own pace, led by your own breath. Whether you are joining me online or in my Powai studio, we focus on building a sustainable, personal practice.
Here is a look at the Surya Namaskar, or Sun Salutation, the foundational flow that warms up the body in Ashtanga yoga. Practicing this sequence in nature connects my breath to the rhythm of the world around me.
A glimpse into the Ashtanga primary series, practiced on a quiet rooftop. Each movement is linked to a breath, creating a moving meditation that builds internal heat and purifies the body.
This is Utthita Parsvakonasana A & B, the Extended Side Angle Pose. It's a powerful standing posture from the primary series that strengthens the legs, opens the hips, and stretches the entire side of the body.
A morning practice by the river, flowing through the Ashtanga sequence. This is my sadhana, a daily spiritual practice that grounds me, no matter where I am.
Bakasana, or Crow Pose, is an arm balance that teaches us about trust, focus, and finding lightness. It’s a reminder that with consistent practice, we can achieve things we once thought were impossible.
This is Matsyasana, or Fish Pose, a heart-opening posture that is often practiced at the end of a session. It helps to release tension in the neck and shoulders while creating a sense of expansion in the chest.
The beauty of a self-practice is that you can do it anywhere. Here, I am moving through a sequence on my rooftop, showing how poses like Utthita Hasta Padangusthasana challenge our balance and concentration.
Demonstrating Parsvottanasana, the Intense Side Stretch Pose. This asana provides a deep stretch for the hamstrings and shoulders, encouraging us to fold inward with humility and patience.
A moment of stillness in a seated twist by the water. These poses are not just about physical flexibility; they help to detoxify our internal organs and calm the nervous system.
It’s simple to turn upside down in a headstand, or Sirsasana. The real challenge is to stay grounded and calm on the inside, maintaining a steady breath even when your world is inverted.
About The Ashtanga Practice: Asanas & Flow
In my Mysore-style shala, you do not follow a rigid group count. You practice your own sequence while I move through the room to provide individual guidance on breath, alignment, and adjustments. This method is demanding, but it builds the independence you need to take your yoga off the mat and into your daily life.
Ashtanga is a journey, not a destination. Whether you join me in my Powai studio or via my online shala, the core remains the same: the parampara (lineage) passed down by my teacher, Sharath Jois.
The Mysore Approach
Unlike led classes where everyone moves together, the Mysore method allows you to learn the sequence at your own speed. You start with basic postures—like the Sun Salutation—and I help you add more only when you are ready. This prevents injury and builds the physical and mental strength necessary for the practice.
Where We Practice
- In-Person (Powai, Mumbai): Our studio is a traditional silent space. Here, I can offer hands-on adjustments to help you deepen your stretches safely.
- Online: Through Zoom, I guide students across India. While I cannot physically adjust you, I use verbal cues to help you fix your alignment and breath rhythm, ensuring you get the same level of attention as in the studio.
Who Is This For?
You do not need to be flexible to start. If you are a beginner, we start with a slow, gentle introduction. If you are returning after a break, we take it one day at a time. The goal is not to perform a perfect pose, but to show up with shraddha (wholehearted faith) and curiosity. We focus on the sequence—the foundational primary series—to purify the body and calm the nervous system. If you are looking for a practice that challenges you but respects your limits, this is the place.
Sejal Gupta
I am Sejal, and I see yoga as a way to find balance on and off the mat. My teaching comes from the traditional roots of the Mysore lineage, but my goal is to make it feel like a part of your daily rhythm. I am here to support you with steady, consistent guidance.
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