My Daily Ashtanga Practice: Finding Flow and Focus
My practice isn't about perfect poses; it’s about showing up. Whether it’s a deep backbend or a simple stretch, this is my daily anchor for staying grounded in Delhi’s busy life.
On International Yoga Day, I reflected on why I started this journey. My practice isn't just about movement; it's about living better, thinking clearer, and having more good days.
A clip of my practice, moving through Urdhva Dhanurasana (Wheel Pose). This is part of the Ashtanga sequence that builds strength and flexibility in the spine.
Slowing down drop-backs allows for more control and mindfulness. It's a challenging part of the practice, but moving slowly makes it more beautiful and intentional.
The thing about practice is that consistency pays off. This video shows a few postures from my practice, a reminder to stay stubborn and keep showing up, even on tough days.
A quick look at some of the dynamic poses in the Ashtanga series. This sequence includes twists, forward folds, and backbends that challenge the body and focus the mind.
A short flow from my home practice, moving through different asanas from the Intermediate Series. Each movement is linked with breath, creating a moving meditation.
This sequence shows the transition through Bhujapidasana and Kurmasana, two deep forward-folds and arm balances in the Primary Series that build core strength and hip flexibility.
A leisurely Sunday practice flow. This clip includes inversions and backbends, exploring different movements that energize the body and calm the mind.
A reminder that self-care is necessary, not selfish. My practice is a form of self-love, and these arm balances require focus and trust in yourself.
Just happy moving. This is a compilation of various poses from my practice, from gentle stretches to inversions and backbends.
About On My Mat: My Personal Practice
If you look closely at these clips, you’ll see I rely on props—blocks, straps, and wall support. Many students fear that using props is 'cheating,' but in my practice, they are non-negotiable tools. They help you find the correct alignment without straining, especially when opening up tight shoulders or working on backbends. My goal is to make this practice sustainable for the long run, not just impressive-looking for a camera.
Why I Keep Showing Up
Ashtanga is often misunderstood as a rigid system, but it is actually a moving meditation. The Primary Series, which I practice and teach at The Shala, is intense. It tests your patience, your breath control, and your ability to sit with discomfort.
I’ve been practicing for years, and yet, there are days when a simple forward fold feels like a mountain to climb. That is the point. My practice is not a performance. It is a mirror. When you see me in these videos moving through a drop-back or holding a balance, you are seeing years of stubborn, consistent effort—not a search for perfection.
What You Will Find in My Practice
- The Mysore Method: This is the core of what I teach. It’s personal, one-on-one guidance within a group setting. You learn the sequence, and I help you refine the mechanics.
- Breath and Bandhas: In every video, you'll notice I am never rushing. The Ujjayi breath is the rhythm that keeps the mind from wandering.
- Accessibility over Agility: Whether it is a deep Kurmasana or a simple headstand, my focus is on integrating the body and mind. You don't need to be flexible to start; you just need to be curious.
Why Practice with Me in Delhi?
I run The Shala in Greater Kailash, designed to be a quiet corner in a loud city. If you are looking for more than just a workout—if you want a space where you can actually slow down, learn the fundamentals of Ashtanga, and build a relationship with your own body—then let's connect. I work with beginners, experienced practitioners, and everyone in between who is ready to put in the work.
Sonakshi Dhamija
I’m Sonakshi, and I run The Shala. I don’t believe in chasing perfection—my own practice is proof that consistency matters more than fancy shapes. When I’m not on the mat, I’m likely planning the next retreat or just catching a movie.
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