--- title: "My Daily Ashtanga Practice: Finding Flow and Focus in Delhi" description: "Explore my personal Ashtanga yoga practice. From Mysore style sessions to finding daily calm, discover how consistent yoga helps you live better in Delhi." canonical: https://mytribe.in/sonakshidhamija/ashtanga-yoga-classes/on-my-mat-my-personal-practice last_updated: 2025-09-22 --- # My Daily Ashtanga Practice: Finding Flow and Focus Tribe Verified · Authorized Level 2 Ashtanga Yoga Teacher By [Sonakshi Dhamija](https://mytribe.in/sonakshidhamija) · Classes at studio in Greater Kailash & across Delhi NCR · ₹1,000 Per Class (estimate) Part of [Ashtanga Yoga Classes](https://mytribe.in/sonakshidhamija/ashtanga-yoga-classes). [View full gallery](https://mytribe.in/sonakshidhamija/ashtanga-yoga-classes/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/220dc667-6265-402d-a4bf-c3c2e460bd49) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c332aef-d99e-43f8-aed5-3b6deaa2e102) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1ce8eeb-da57-4895-a81c-5d603e2c74b3) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c81b15d1-1909-454c-9a69-7ec564b2a3de) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6207053-8013-455e-9a40-988561c9d6c0) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3befeed3-defa-47ca-b970-1a02138795f1) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d76e06d-852c-43d1-9647-8ec0bee682cd) - [Video: A leisurely Sunday practice flow. This clip includes inversions and backbends, exploring different movements that energize the body and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d02d8bbb-d5e2-4014-b419-286d47ac282a) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfd54a60-b6b8-4337-b9e2-ad4b2ee2a668) - [Video: Just happy moving. This is a compilation of various poses from my practice, from gentle stretches to inversions and backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a068562-73d7-4011-b305-d3f285f1d3b4) - [Video: Working on Kapotasana A and B, a deep backbend from the Intermediate Series. Slowing down the entry and exit helps build strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc424651-a433-4d0e-8f56-3d44ae3b627b) - [Video: A glimpse into a practice session at the shala. The neon sign, "stretch your mind," is a constant reminder that yoga works on the inside as much as the outside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8c0438e-d83a-4383-84fc-d5d301c6154e) - [Video: Working on Laghu Vajrasana, a deep backbend from the Ashtanga Intermediate series. This pose requires significant opening in the shoulders and thoracic spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a2250ea-90d8-454a-a7b9-d810f1c4d4ec) - [Video: This is Krounchasana, a challenging seated hamstring stretch from the Intermediate Series. It requires both flexibility and core engagement to maintain balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a49954b-7b6c-4f0f-94f4-c77ae8e5c964) - [Video: Practicing Sirsasana, or headstand, a foundational inversion in yoga. It helps build upper body strength, improves circulation, and calms the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/708d701b-98ee-4d21-a0a5-242a1ca5261f) - [Video: This is Pasasana, a deep twisting and binding pose from the Intermediate Series. It's a powerful detoxifier and challenges balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38dc33f6-6230-4da7-bc44-1697ffbdf97b) - [Video: Moving through Ustrasana, or Camel Pose. This backbend opens the entire front of the body and is a great heart-opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01ea5da5-e6d5-419c-820b-cd0d1ee0f9db) - ![The repetition in Ashtanga helps you see the same things in new ways. This pose, Eka Pada Sirsasana, took time, but the journey taught me about intentional awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d380320f-4626-48f9-b978-e83cb0906b3d) - ![A closer look at the details of a deep hip-opening pose. It's not about forcing the shape but about finding space and breathing into the discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e9e94de-c77a-4ea3-b3b8-111275393369) - ![Parivrtta Trikonasana, or Revolved Triangle Pose. This standing twist challenges balance while stretching the hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ee2e518-068f-4ff6-952c-ef239c92cceb) - ![A lifelong practice has its ups and downs. Krounchasana (Heron Pose) is a reminder to stay consistent without attachment to the outcome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce723eb1-563d-49b6-bc44-56d12f17d17d) - ![Looking up during Krounchasana. The secret lies in putting in the effort without judgment, accepting where your body is each day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04b286fd-72c5-4744-82de-7f42553117bc) - ![Familiarity creates a safe space. This pose, Yoganidrasana, was once intimidating, but with repetition, the fear lessens even if the challenge remains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4284c0b-e958-4f8c-91f4-8dffda72bc48) - ![A detailed shot of the bind in Yoganidrasana. The practice is about working with your body over time, not achieving perfection overnight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbb81f46-6f2f-4800-b971-7e5e12601c53) - ![Ustrasana (Camel Pose) in a beautiful archway. This pose is a reminder to let go of what you can't control and open your heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be15d396-c3af-4cd8-b51e-a8964976139d) - ![A different perspective of Camel Pose, focusing on the deep backbend. It's okay to fall and try again; that's how we learn and grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/731978c9-81f1-461d-8174-a6674b992f8f) - ![The intense twist of Parivrtta Parsvakonasana is one of my favorites. It looks simple but requires a lot of strength and openness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f09a4b6-fc26-489d-8b67-8ca6af4e9852) - ![Kukkutasana was a struggle for a long time. This pose taught me that what seems impossible can become possible with consistent, patient effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c8111ee-4a37-4605-8dce-ad1625fcee15) - ![Bhekasana, or Frog Pose, is an intense stretch for the quadriceps and a beautiful heart opener. The journey is about feeling your way, not knowing all the answers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0402d9bf-db08-43b7-9f43-b2dd123fdf56) - ![Kapotasana, or Pigeon Pose, is a deep backbend that requires consistency. Every day, we practice to create a little more space, a little more magic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3861c79-cc15-4609-9145-790323a01ff0) ## 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. ## About 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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