--- title: "Yoga for Mind-Body Wellness for Lasting Stress Relief - mytribe" description: "Stressed? Find inner peace with holistic Yoga for Mind-Body Wellness. Swati's online yoga classes blend Hatha yoga and pranayama breathwork to help you manage anxiety and transform your life. Book a session on Tribe and start your journey to calm." canonical: https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness last_updated: 2025-12-29 --- # Yoga for Mind-Body Wellness in Delhi Ncr By [Swati](https://mytribe.in/swathisinghmehra) · I help people manage stress and feel better through simple Hatha yoga and practical breathing techniques, whether you’re a beginner or dealing with a tough job or life phase. ## Locations Available Online & In-person across Delhi NCR ### Travels to - Travels across Delhi NCR (National Capital Region, National Capital Region) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Online Interactive Group Classes Live video sessions 3 to 5 times a week focused on general fitness and breathwork with real-time feedback. Typically ₹2,500-3,500 per month (approx. 12-20 sessions) (estimate) #### Session Structure * **Access:** Live video conferencing via Zoom or Google Meet. * **Frequency:** Access to 3 to 5 live classes per week. * **Duration:** 60 minutes per session. * **Class Size:** Small to medium group (approx. 8-15 participants). #### Core Practice * **Style:** Hatha Yoga flow involving holding postures to build strength. * **Coverage:** Suryanamaskar, standing balances, and floor stretches. * **Breathwork:** Heavy emphasis on techniques like Bhastrika and Kapalbhati. * **Mental Focus:** Short guided mindfulness or meditation at the end of practice. #### Requirements & Interaction * **Correction:** Verbal cues and posture corrections provided (Camera must be on). * **Props:** Standard yoga mat required. * **Level:** Suitable for beginners to intermediate practitioners. ### Virtual 1-on-1 Personal Training Private online coaching tailored for specific medical history, injuries, or weight management goals. Typically ₹9-12K per month (12 sessions) (estimate) #### Personalized Program Design * **Consultation:** Discussion of medical history, injuries, and specific goals. * **Custom Sequencing:** Classes designed for ailments like PCOD, Back Pain, or weight loss. * **Flexibility:** Scheduling based on mutual availability. #### Session Details * **Format:** 1-on-1 live video call. * **Frequency:** 12 sessions per month (typically 3 sessions per week). * **Duration:** 60 minutes of dedicated instruction. #### Advanced Coaching * **Deep Correction:** Constant monitoring of alignment to prevent injury. * **Lifestyle Auditing:** Basic guidance on diet and lifestyle changes. * **Accountability:** Direct access to the instructor for motivation. ### In-Person Home Private Yoga Instructor travels to your location for hands-on tactile adjustments and assisted stretching. Typically ₹14-18K per month (12 sessions) (estimate) #### The Concierge Experience * **Location:** Instructor travels to your residence (Faridabad/Delhi NCR zones). * **Convenience:** Practice happens in your own living room or garden. * **Scheduling:** 12 sessions per month scheduled at mutually convenient times. #### Hands-On Instruction * **Tactile Adjustments:** Manual physical corrections to align spine, hips, and shoulders. * **Prop Usage:** Utilization of home furniture or props for alignment support. * **Assisted Stretching:** Instructor helps push you deeper into stretches safely. #### Therapeutic Scope * **Holistic:** Covers Hatha yoga, deep Pranayama, and meditation. * **Focus:** Ideal for high-need cases like elderly yoga, severe back pain, or postnatal recovery. * **Relaxation:** In-person guided relaxation for deep stress release. ## About Yoga for Mind-Body Wellness I left my corporate job because I was burnt out and needed something real. Yoga isn’t just about twisting yourself into a pretzel or showing off on Instagram. For me, it’s been a way to deal with stress, get clarity, and actually feel okay in my own skin. ### What I Focus On - Hatha yoga for beginners and anyone who wants to build strength, not just flexibility. We use props if needed—no shame in that. - Mindful breathing techniques like Kapalbhati and Bhastrika. Yeh sab asli magic hai (this is real magic) for clearing your head and letting go of tension. - We work on letting go of anger, attachments, and all that mental clutter. It’s not about running away from problems, but facing them with a little more peace. ### Who This Is For - If you’re stuck in a stressful job, feeling lost, or just want to feel better in your body and mind, you’ll fit right in. - Yoga for corporate professionals, students, anyone—age, flexibility, or fitness level doesn’t matter. - I’ve had injuries, bad days, and doubts too. You don’t need to be perfect to start. ### How We Practice - Personal or group sessions, online or in-person—whatever works for you. - Sometimes I run special 30-day routines to help you build a habit. - Main bas itna bolungi: Yoga karo nahi toh haddiyan jaam ho jaegi! (Do yoga or your bones will get jammed!) *Jo mil jaye acha hain, jo na mile woh bhi acha hain.* (What you get is good, what you don't get is also good.) ## Highlights Browse through Swati's best work. ### [Featured](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/featured) - [Video: This is the first question I get: "Can I do yoga?" The answer is always yes. Hatha Yoga says it clearly: whether you are young, old, sick, or weak, you can attain self-realization through practice. Your body type, age, or fitness level doesn't matter. Yoga is for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/983ae777-f830-4a0c-a1d6-eda295a3a83e) - [Video: Most people do Kapalbhati wrong, so let's fix that. This is a powerful cleansing kriya, not just fast breathing. I break down the correct technique, focusing on a sharp exhale from the abdomen to improve digestion, boost energy, and clear your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c28161f9-642e-48b4-a76b-424bbe0e90ac) - [Video: Let's be honest. You cover acne with foundation instead of fixing your hormones and treat fatigue with coffee instead of sleep. The day your health becomes a priority, you won't think twice about investing in it, because nothing is more expensive than ignoring your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ae9afa2-54b8-4d59-9b4d-422914db285c) - [Video: From a decade in corporate cybersecurity to a full-time yoga teacher. I had the money and power, but I felt decorated on the outside and hollow on the inside. Quitting my job and choosing yoga changed everything, and I've never looked back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bf924d0-dce9-4bc6-ac58-9b5d8b13ab40) - [Video: In yoga, we learn to expand our hearts in Urdhva Mukha Svanasana (Upward-Facing Dog) and ground our ego in Adho Mukha Svanasana (Downward-Facing Dog). This practice by the Ganga in Rishikesh is a reminder to stay open to life while remaining humble and rooted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1dc9d3c-f315-4cdc-ab91-eada4db1499b) - [Video: Nothing makes me happier than seeing my clients heal. This is Diya, who found relief from her random headaches through our online sessions. It's proof that even from a distance, consistent practice can bring real, tangible results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e29cda5a-5bac-4abe-93e0-f3698cfe55fb) - ![When I fractured my ankle, I couldn't practice asanas. It taught me that yoga isn't just about movement. It's about patience, surrender, and finding presence even when your body is forced to pause. This injury became one of my greatest teachers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3682a008-8b35-499b-be6c-c5c66787339a) - [Video: I see you. You can drop ₹1200 for brunch but say a yoga class is too expensive. Your health is the best investment you can make. Unlike brunch, the benefits last a lifetime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd72f3c9-ede1-45cf-881b-a41a3e932420) ### [My Journey: From Burnout to Balance](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-journey-from-burnout-to-balance) - [Video: When I was fired from my corporate job, I had to choose between finding another one or following my passion for yoga. I chose faith over fear, and the universe opened doors I never imagined. If you're feeling stuck, trust that it will work out for you too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844d848f-01c6-4784-8116-18599d7c203d) - [Video: My transformation wasn't just physical. A shoulder injury forced me to stop, and the mental and emotional pain was intense. This journey taught me what real fitness is and helped me bounce back more humble and beautiful than ever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67b3aba1-b00f-4ed4-a626-636df13ab08d) - [Video: You think skydiving is adventurous? Try quitting your job to start a business with no idea where your next paycheck is coming from. Maa kasam, this is the real adventure, driven by passion, not money.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ac89b18-0212-4917-9ac8-bd9bc563b792) - ![Patience. This is what my fractured ankle taught me. On the mat, we work slowly, and off the mat, I learned that healing has its own timetable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5110a56b-5afa-4c6a-8ca0-8b46e566b18e) - ![Surrender isn't defeat. It's choosing peace with what is, so your energy can go where it helps most. I had to surrender completely to the healing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94851aad-c8ae-4235-b22b-49afc4246e8f) - ![Presence. Even when my body was paused, teaching yoga kept my mind moving. Guiding others through their practice became my own form of therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f07eb78-4fcd-4aad-aa5c-f6c4f0b11150) - ![Gratitude. This forced pause became a teacher. I'm learning to slow down, notice the small lessons, and trust that this chapter is shaping me for the better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4eb8e94-4cfd-4370-97ba-60d2791a4035) - [Video: Sometimes you just have to accept it. Things happen that are not under your control. This injury taught me to accept the rough times and look for the lesson within them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6acc021c-2f40-4edb-84af-ee46d93070a6) - [Video: After being physically injured for a year, I found my motivation in devotion. This journey to Dwarka reminded me that faith can help you move towards your higher purpose, even when you feel broken.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97acc196-4bf7-4df1-8092-779b4c1c06a7) - ![In March, I was thrown out of a project I had worked on for months. Life, huh? But 2025 was all about focus, picking myself up, and building from scratch without questioning anything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b93ea57e-ee18-4ed3-a7ea-8c9a8421753b) - ![A recap of 2025, a year of building myself from the ground up. It was a time of immense focus and trusting that everything would fall into place, and it did. Har Har Mahadev.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/970f4aab-8ff0-412f-ac56-6f5d4fb2335e) - [Video: My goal for 2024 was discipline through small, consistent steps in my yog sadhana. I'm grateful for showing up on my mat every single day, even on the tough ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45bedb0c-d4b7-47c1-8b80-f40a0cc89b6f) - [Video: Yoga is not just about what you gain, but also what you lose. I lost ego, stress, anxiety, laziness, and attachments, and of course, some excess body fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31be3dbe-b5fc-4419-a07f-90b880171743) - ![Through my practice, I learned self-acceptance and gratitude. Yoga didn't just change my body; it healed my mind and reconnected me to my true self.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fc378b7-b629-40f6-ab6d-2056c8b303c5) - ![At the Kasar Devi temple, I felt a deeper connection to my inner self and a renewed sense of purpose. This journey is about more than just poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b4b9cda-e850-49f1-ae27-161a3e7b3bcc) - ![The result of consistent practice: a calmer mind and more clarity. Sitting in meditation by the river helps quiet the noise and find answers within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21c9c166-6c5c-405f-8d51-d5edc8143c88) - ![My body became stronger and more flexible. This is a visible result of my practice, but the internal changes are even more profound.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13f141fb-2d79-4fb6-a316-1f857971924f) - ![How did yoga heal me? It started with finding peace in magical places like this, under a wish tree at Kasar Devi, and letting that stillness seep into my daily life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b2bd947-8fcb-4294-83cd-72f8540e2cbb) - ![Yoga didn't just heal me, it transformed me. It brought a light and joy back into my life that I thought was lost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0af829b0-b41a-473c-8a3c-ba3d2a26d5f8) - ![Ayurveda simplifies your lifestyle, helping you balance work, family, and self-care. It's not just a medical science; it's a holistic approach to be practiced every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59f5d119-c2ee-44e0-9050-7b0d80d9f2e9) - ![I was introduced to yoga as a kid watching my grandfather, but it only clicked when my doctor recommended it while I was suffering from tuberculosis. The rest is history.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed64f111-f4b3-4b79-baf6-80dfca1b737d) - ![A common misconception is that weight loss requires crash diets. These diets are rarely helpful beyond short-term gains and can harm your long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1b2c8c5-4ab7-4802-a7b9-24ee4019fd8f) - ![My interest in becoming a wellness coach started when I was an overweight teen. Unhealthy crash diets led to impaired immunity and eventually tuberculosis, which put me on a path to explore real, holistic nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc7e8705-a499-4d41-ba00-2a1d8d49377f) - ![My mission as a yoga instructor is to spread the real idea of yoga beyond asana. It's a way of life that helps you find balance physically, mentally, and emotionally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39949138-f906-45c2-ba1c-e68f33907ab3) - ![People often think yoga is just breathing and simple positions, and that weight loss means eating less. This lack of awareness leads to these common misconceptions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/722c7d8d-95b9-48c9-a91f-c6d13129980b) - ![Tuberculosis is not transmitted by touch, and it's not an "unhygienic" disease. With the right nutrition, medication, and a healthy lifestyle, anyone can recover and lead a normal life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d14b7127-744e-406c-b5e2-c37b1345f495) - ![My relationship with my body has completely changed. I now understand its needs and can communicate with it, focusing on "how" and "when" to eat, not just "what" to eat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da99a2a9-5205-4ec4-91df-7ca458a7f444) ### [Yoga for Real Life: It's For You, Too](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yoga-for-real-life-it-s-for-you-too) - [Video: Here are three real reasons to practice yoga. If you wake up frustrated, are holding terrible things in your body (yes, I mean poop), or are stuck in a toxic relationship, it's time to roll out your mat. Yoga is the solution to every problem.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5733932-2906-4e71-bf35-eaad2bc5210d) - [Video: Let's get some truths straight. Yoga isn't about flexibility, it's not a workout trend, it's not about fancy poses, and it's definitely not about escaping reality. It's a spiritual practice to help you face reality with strength and clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed0c90c0-f6fd-4c9f-ac40-301de5e8f79f) - [Video: The yoga you might be doing is just at the physical level. The real yoga begins when you start to observe your emotions, your patterns, and your reactions. It's when you notice what makes you angry or sad that the true work starts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21cd0201-2524-48ec-abd7-e11267f27f0a) - [Video: A client asked if she could practice yoga if she follows a different faith. My answer is always yes. Yoga is for everyone, regardless of religion. The goal is to connect your individual soul to the universal soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c26a6c49-0d69-488a-a522-16cc50afc23f) - [Video: Is yoga for you? Yes. Yoga has no favorites. It doesn't matter what shape, size, age, or religion you are. You can practice yoga and move towards self-realization. This is the beauty of it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2b0c86e-66d4-4ed3-9a68-7d4d00f4f612) - [Video: Everyone plans big New Year's resolutions, but few choose ones they can sustain. This year, choose yoga that fits your life, not the other way around. Gentle movement, mental calm, and real strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9fba70b6-ddc1-47fa-8d3c-f7116c903ecd) - [Video: Start for the weight loss, stay for the peace. Your body is just the doorway. Once you step through, yoga starts healing your mind, and that's where the real transformation begins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08406135-111a-4699-9080-422e96e67915) - [Video: When you finally start doing yoga, life feels completely different. It's not just an exercise; it's a shift in perspective that brings clarity and peace. Let yoga change your life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cffb83d1-0e87-42af-bb7a-9538ef3bb626) - [Video: You might not see the changes instantly, but your body, mind, and soul thank you every day. Every breath and every stretch is a quiet thank you to yourself. Keep showing up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89c1080b-1455-4d59-9481-9cc42a7ef725) - ![Yoga isn't an escape; it's a return. A return to vitality, clarity, and inner balance. In a world of distractions, it's the practice that brings us home to ourselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab7b4735-4e4e-45d9-bd7d-aed95339a08a) - ![Comfort is everywhere, so why does peace feel so far away? We have soft beds and sleek offices, but we carry hidden exhaustion. Yoga helps us address the tension that modern life creates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae943503-e403-4f63-83cb-07b48b9851b5) ### [Asana Lab: Poses & Practice](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/asana-lab-poses-practice) - ![Anjaneyasana (Low Lunge) looks simple, but doing it right is where the magic is. Here are three things you might be doing wrong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/598852a4-b58b-4c79-8682-05d9ae65045a) - [Video: Mistake #1 in Anjaneyasana: Overarching the lower back. Instead, engage your core and tuck your tailbone slightly to protect your spine and deepen the stretch in your hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f9de07f-6fb9-4d55-893d-c3c2df565cd5) - [Video: Mistake #2 in Anjaneyasana: Shoulders hunched up to your ears. Actively drop the shoulders down and away, creating space and lengthening the neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7749b1-2f93-462e-9b2f-8a478417b8fc) - [Video: Mistake #3 in Anjaneyasana: Pushing the knee too far forward. Make sure your front knee stacks directly above the ankle to prevent injury and maintain proper alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06d62214-8a8e-44b0-b78c-560964530c82) - ![You don't have to be perfect in your poses. You just have to be aligned with awareness. Listen to your body and adjust accordingly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3c0d59a-21c5-4fb0-810b-c87f95d9d091) - [Video: When anxiety kicks in, hit it with a Surya Namaskar. This sequence of 12 asanas, practiced at sunrise, is a powerful way to move energy, calm the mind, and breathe through the chaos.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d34d467-770b-4755-8fbc-faddc582ff5d) - ![Practicing Prasarita Padottansana D, the wide-legged forward bend. This pose is incredible for stretching the hamstrings and spine while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d2f242b-854c-4635-b302-a7226b38099d) - [Video: Janu Sirsasana, or Head-to-Knee Pose. This is a beautiful seated forward bend that stretches the entire back side of the body and helps quiet the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5833b5ae-52f6-47a2-afa7-7b10c1beb8a7) - [Video: Trikonasana (Triangle Pose). Trying to look like a triangle but feeling more like a leaning tower of pizza. It's okay to be imperfect; the goal is the effort, not the shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0040aebe-0ab0-49d5-a2cc-133e7bdd6c2e) - [Video: Tadasana, or Mountain Pose. I'm demonstrating how to properly engage the body, from interlocking the fingers to lifting the arms up from the armpits for a full-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0ec13ee-a258-48d7-8bc5-209f18c276e2) - [Video: Teaching Ek Pad Samasthiti. This balancing pose requires focus and stability. I guide my student to lift her thigh parallel to the mat, creating a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4708c86-4bb5-4ff4-b9d4-e336d18bfcd0) - [Video: Vrikshasana, or Tree Pose. I'm guiding my student to maintain balance by pushing the standing leg back and engaging the core. It's all about finding stillness in the wobble.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5c26134-b56e-4412-b89b-3e846a9d4630) - [Video: Teaching the foundation of Tadasana. It starts from the ground up. I instruct my student to broaden the soles of her feet to create a stable base for all standing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bc24d87-a060-44f4-82cf-e1454b4179c4) - [Video: In a world that rushes, yoga teaches me to slow down. This sequence, moving from a dynamic plank variation to a deep pigeon pose, is a reminder that presence is more important than the pose itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04f42a55-f392-48fb-a8b7-bd478066cf46) - [Video: I used to wonder why the sun kept rising when I felt so dark inside. This gentle flow, from a low lunge to child's pose, reminds me that every day is a new beginning. The sun will rise again.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/064f9590-bff1-4923-81b4-977b83b31263) - [Video: Most people think yoga is about flexibility, but it's really about a shift from the outer world to the inner one. This flow, ending in Savasana, is about coming home to what already is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd400b4f-cdcf-4c12-9f94-ca7508ac533c) - [Video: They say yoga means union, but sometimes it feels like "d-union" as you let go of things that no longer serve you. This practice is about detaching to truly connect with yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a424d2b-064e-4d7a-b61c-ae6cf1c3ed81) - [Video: Your body holds hidden impurities and energy blockages. This sun salutation flow is a pranic cleanse, making space for your life force energy to flow freely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8c82ac1-6a37-4928-b2d0-71c7b3a04f1d) - [Video: This is where I find peace. On the mat, by the ocean, moving through a simple downward-facing dog. It's my sanctuary.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102075fe-7ad8-400a-9375-1fb0d154df0d) - [Video: It took me two years of consistent practice to get into Shirshasana (Headstand). This pose is a testament to patience and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27101c0a-d6fa-4b61-85da-22a4770f3ea3) - ![Shirshasana (Headstand). I am constantly aiming for balance in life, both on and off the mat, to rise above the dualities of pleasure and pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6eb1a5f-3d50-4071-af89-3c92a3acd7ce) - [Video: Self-love in the form of a headstand. This is me, practicing what I preach. Yoga karo nahi toh haddiyan jaam ho jaegi!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b94a9547-1b22-415d-af1f-a71a1f673b46) - [Video: Trying out Baby Grasshopper Pose. It's a fun and challenging arm balance that requires hip flexibility and core strength. Always keep exploring new shapes!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a9c9906-4937-450c-aba1-da71a19c7e17) - [Video: Day 19 of my Sadhana, working on Bakasana (Crow Pose) to Bhujangasana (Cobra Pose) transition. Building strength and control is a slow process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dcadc9-b3ec-4b87-b87b-6b99b470a0e7) - [Video: Day 18 of my Sadhana, practicing my Shirshasana (Headstand). It's all about practice, patience, and perseverance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b06f3e64-9335-450e-97cb-7249d85055f1) - [Video: Day 17 of my Sadhana, flowing from Malasana (Garland Pose) to Urdhva Dhanurasana (Wheel Pose). This is a powerful sequence for hip and spine mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ea559ba-14e2-485b-b1eb-12e229ffd92c) - [Video: Find your calm in Uttanasana (Standing Forward Bend). With each exhale, you can draw yourself deeper into stillness and release tension from your back and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e88fd2ac-75ca-4fb7-b869-d50d7a799546) - [Video: Adho Mukha Svanasana (Downward-Facing Dog): butt in the air, ego on the ground. This pose is a humbling reminder that flexibility is for the mind, not just the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2330d13-63ac-4e0c-a8f4-e4245745e382) - [Video: Rajakapotasana (Pigeon Pose). You'd fly, but your hips are stuck on the runway. A little humor for this intense hip opener that teaches us to breathe through discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e6bf569-7553-48ce-a5a9-8d570697948c) - [Video: Shishoasana (Puppy Pose). Because sometimes Downward-Facing Dog feels too mainstream. This is a beautiful heart-opening stretch for the shoulders and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6f37a6f-c84f-48d1-8344-e8d0ec279c23) ### [Breath is Magic: Pranayama Techniques](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/breath-is-magic-pranayama-techniques) - [Video: Stay warm and energized this winter with Bhastrika Pranayama. This powerful breathing technique, also known as Bellows Breath, generates inner heat, boosts energy, and clears your lungs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/464bc006-2580-4f3b-95a2-ec6820a1ef86) - [Video: Are you feeling your breath? Observing your breath is one of the most therapeutic practices you can give yourself. Next time you feel emotional turbulence, just focus on your breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fc3a26e-e82f-4f57-a5a8-e918f12e76e4) - [Video: The power of breath is the most underrated medicine. Here, I am practicing Bhramari Pranayama (Bee Breath), which is excellent for relieving stress and anxiety. Try it before bed for a blissful night's sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0378379f-216b-4b1f-be80-44998abcb301) - ![Breathwork in this beautiful, calm weather. Finding a peaceful spot in nature to practice pranayama enhances the feeling of inner calmness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a894b91d-ba23-4aff-a337-5bcfebaf28ec) ### [Yoga for Every Body](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yoga-for-every-body) - [Video: Chair Yoga for the elderly, Part 1. Stay active, flexible, and strong right from your chair. These gentle movements improve mobility and boost well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/116756e5-708a-499e-981d-a8512dda49c9) - [Video: Chair Yoga for the elderly, Part 2. We continue our seated practice with more gentle stretches to improve flexibility, boost circulation, and bring a sense of calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5c8c606-95e5-4830-8794-dd84c1a50068) - [Video: Suryanamaskar for the elderly, adapted for a chair. This modified sun salutation allows everyone to experience the benefits of this classic sequence, regardless of mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eeec11bb-d08d-43ca-827b-a3c7dcbd1af4) - [Video: Yoga props are like good friends who support you without judgment. They aren't a sign of weakness; they're a tool for growth, helping you find stability, safety, and openness in your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6524c69f-93b2-4cd2-a829-672b0b9f0ca8) - [Video: On my period and dealing with cramps. This is a slow sadhana with gentle poses like wide-knee child's pose and legs up the wall to give my body the rest it needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c040ab45-14d1-41e2-a32f-1e4e1678c65b) - [Video: Day 9 of my sadhana, and my body is asking for rest. Using pillows and blocks in Supta Baddha Konasana (Reclined Bound Angle Pose) to gently open the hips and relieve menstrual discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50736850-cb15-4766-b602-79861778c588) ### [Yogic Wisdom: Beyond the Mat](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/yogic-wisdom-beyond-the-mat) - [Video: What is awareness? In yogic philosophy, we call it Sakshi Bhava, the state of the witness. It's the ability to observe your thoughts and emotions without getting involved, and it's the key to true freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90d4ba2d-5d28-4366-8caa-a3672350b1d3) - [Video: Does yoga cure diseases? The ancient text 'Asana Pranayama Mudra Bandha' says it can, and modern science is catching up. Yoga works on your prana (life force energy) to balance your nervous and endocrine systems, helping the body heal itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/437c44dd-81f9-45c8-be3e-27159924e2dc) - [Video: Proof that journaling works. In 2023, I wrote down my vision for my life as a full-time yoga teacher. Yoga clears the mental fog so you can see your path, and journaling helps your brain make it a reality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdef7c19-2270-489d-9479-160c4d1707f6) - [Video: Why do we say "Om Shanti Shanti Shanti"? It's a powerful mantra for peace on three levels: within ourselves (adhyatmik), in the world around us (adhibhautik), and from the cosmic forces beyond our control (adhidaivik).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52a39ea9-49e7-4992-8223-2c4f4aca94d1) - [Video: Do you want a quick escape or a true path to freedom? Drugs offer a borrowed high that leaves you disconnected. Meditation teaches you to create bliss from within, leading to lasting stillness and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b8735a7-5077-4b53-ab8b-950ea69df7d1) - [Video: When you fast for the gods, you are primarily fasting for your body. It's a self-cleansing process that purifies the body of toxins, making you feel lighter and calmer. But listen to your body; purify it, don't destruct it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ddaf674-265a-46bd-a9d3-013f9290729f) - [Video: The one thing killing your yoga progress isn't your strength or flexibility. It's the food on your plate. Overeating makes the body heavy and the mind dull, blocking your energy flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0900b5b0-1d92-4a6f-9a5f-5c27a77ec246) - [Video: Your body's energy, or prana, is like a wild animal. Through consistent yogic practices like asana and pranayama, you can regulate and channel this energy to achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc1e7b61-05ff-47e2-a108-8e631b603c50) - [Video: Are meditation and manifestation the same? Meditation with a calm mind brings focus, which helps turn your thoughts into reality. I experienced this at Kasar Devi, where a thought I had during meditation came true right after.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/243284ec-3c8e-4e24-bf5f-88b80b14025e) - ![What is meditation NOT? It's not just contemplation, it's not hypnosis, and it's not a religion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7924681a-1360-475a-baca-926b25654fba) - ![The truth about meditation: it is being, not doing. It's about dropping all thought to rest in pure awareness, watching the mind without scripts or tricks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa6ce035-fd2c-4e52-a860-4b324197dc86) - ![Why did ancient yogis practice asana? Not to show off the body, but to transcend it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0333b585-1bcb-4cd1-b297-b2de8d24f406) - ![The real purpose of asana is to prepare the body for meditation, purify energy channels (nadis), balance the gunas (qualities of nature), and dissolve the ego. Asana is the beginning, not the end.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1160982f-6f2f-4590-aef9-f8f430aad7d0) - ![How does a yogi see "the body"? Not as a final destination, but as a vehicle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a573bee9-0846-467b-ac62-61861623e442) - ![A yogi sees the body as a temple, not an idol. It's a tool for sadhana (spiritual practice), a mirror of the mind, and something to be cared for with detachment, not neglect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b8f7567-428b-44b0-b8df-99fb75b73b87) - ![What is Ishwara Pranidhana (surrender to a higher power)? It's not about rituals or temples. It's about continuous, honest self-reflection and letting go into something higher, which is one of the fastest paths to liberation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85587271-3268-41ae-aafd-34145c26c74d) - ![In yoga, "God" or Ishwara isn't a figure in the heavens. It's a state of pure, perfect consciousness untouched by ego, suffering, or karma. Our path is to move closer to this freedom through surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/861777fd-c462-440e-8efd-e0664f1069c5) - ![What is Vairagya (detachment)? It's not about escaping to a cave. It's the art of experiencing life fully without clinging to it, finding freedom by renouncing the grip things have over your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/469c8e36-4058-4ffe-8997-6e76a5e710b6) - ![How to live with Vairagya without killing your joy? It's about loving without losing yourself. When you stop clinging and start witnessing, everything becomes a gift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/185b1dfc-5e3f-466b-8633-5d9612aa096f) - ![Why is Shavasana (Corpse Pose) not just lying down? It's deep yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/046d0fa2-dc68-4640-8f86-c7b8984498ff) - ![Shavasana is one of yoga's deepest challenges. It's an active stillness that sharpens body awareness, draws the senses inward (pratyahara), and prepares the mind for deeper states of meditation. It is not the end, it's the beginning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b5dc682-1a40-48b6-bc4f-c18a717d8287) - ![According to yogic wisdom, every human life has four aims: Dharma (duty), Artha (wealth), Kama (pleasure), and Moksha (liberation). A balanced life is about walking through each stage with consciousness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/709cc816-9630-4321-8f76-83b2a6cbfc6c) - ![The sannyasins of the past left behind society to realize Brahman (the infinite consciousness). They owned nothing but gave the most precious gifts: solace, spiritual insight, and the power of a life aligned with truth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a54f5243-10d8-4376-b165-398eafcd1d7c) - ![Why did people choose Sannyasa (renunciation)? It was a conscious choice to pursue moksha (liberation), arising from vairagya (dispassion) and viveka (wisdom).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/912d6c70-2122-4692-ba78-d6e47b2956b7) - ![What's in a name? The hidden story behind asanas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a12d0ef3-c0e9-4ae5-ba9a-d96086511f04) - ![Asanas reflect all of creation, from trees and insects to heroes and gods. Each name holds a symbol and a story, reminding us that all forms reflect the One Universal Spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b491b61-7164-48c8-9cd5-ec060371c33b) - ![Asteya, or non-stealing, means more than not taking what isn't yours. It's about not misusing resources or taking more than you need, which cultivates trust, simplicity, and inner peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f21d801-31ef-4b35-803a-204793ba30c8) - ![Purity in yoga isn't just physical cleanliness. It's about freeing the mind from emotions like anger and greed through devotion (bhakti) and self-study (svadhyaya).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4df6210b-0da5-44ff-8e8d-4fef99d8b116) - ![What you eat and where you practice matters. Choose pure, nourishing foods and create a dedicated, peaceful space for your practice to set the right tone for your inner journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dd3540e-d788-4db0-96a8-3bd231a7f7e3) - ![Santosha, or contentment, is the art of feeling that you lack nothing. True tranquility arises when your spirit's flame stands firm, untouched by the winds of desire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65fff69d-7c17-4b14-a9a5-e813ce497599) - ![Svadhyaya is the education of the self. The person practicing it reads their own book of life, at the same time that they write and revise it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10b18151-1181-4593-9a63-4a094e0f0525) - ![Tapasya is spiritual discipline, the "inner fire" that burns away fear, doubt, and old patterns. This gentle austerity builds patience, strength, and deep peace of mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3eba2a9-f88f-4b1e-b900-c089c8a2abc0) - ![Desire isn't a distraction, it's the beginning of liberation. Yoga doesn't demand that you kill desire, only that you understand it, evolve with it, and eventually transcend it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6533e59c-069f-4771-a9fa-59832b70b06e) - ![An upright, aligned spine is crucial for meditation. It allows for full diaphragmatic breathing, which leads to a calmer, clearer mind and overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cb3d542-a946-4e49-be96-d30263242a07) - ![Here are three reasons to sit tall when you meditate. Proper posture is the foundation for a deep and focused practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b061aa9-1fa4-46d1-b455-c1bf052b367a) - [Video: Tapas is the sacred heat that forges mind, body, and spirit. It's the daily commitment to show up, feel the burn, and breathe through it, both on and off the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b8d1ab6-6c4f-49b5-983d-66f69d2f54fb) - [Video: "Abhyasa-vairagyabhyam tan-nirodhah." This sutra from Patanjali means that practice and non-attachment are the two pillars that control the fluctuations of the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91ff8232-b2a7-4ce4-835e-15b8b68f6904) - [Video: When Guruji says, "Tyag mein hi anand hai" (There is joy in sacrifice), he means that being unattached to things is the greatest pleasure in life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e6a3dc7-47fe-4ba4-a7ce-5ab12467af16) - [Video: When Guruji says, "Don't break the posture, break bad habits," he's reminding us that the real work of yoga is transforming our patterns, not just holding a pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27f575a8-42ab-4fd3-aa9f-27d63a153de0) - [Video: Guruji said yoga, like marriage, should never be forced. When the time is right and you are prepared, both poses and partnerships will come naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f66ec5-2814-4a23-a7c7-4dab4a53edeb) ### [My 30-Day Sadhana Diary](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-30-day-sadhana-diary) - [Video: Day 2 of my 30-day sadhana. My body feels stiff today, so I'm starting with some Surya Namaskar to warm up and get moving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6df71a2b-2b51-408b-b348-ece92baf25ae) - [Video: Day 3. Wanted to sweat today, so I did a power yoga flow while following a YouTube video. Sometimes you just need to follow along and move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86e2de46-5f7b-4ea4-a681-9bf275eb2ed1) - [Video: Day 4. Today was all about holding asanas for longer and feeling the deep stretches. This builds endurance and mental focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/520c065a-6471-4e61-ada4-40fbd53d8c3f) - [Video: Day 5 of the sadhana. Working on my headstand practice. Consistency is key to building the strength and confidence for inversions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41f84a86-6e5c-45f5-a343-07414cfa1f6d) - [Video: Day 6. Today's sadhana included basic joint movements, Surya Namaskar with eyes closed to connect with my breath, and pranayama.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd62db42-d822-4f54-ba18-0ce7e909e160) - [Video: Day 7. Today is Ekadashi, a day of fasting. No movement today, just nourishing my soul with stillness and chanting "Om Namo Bhagavate Vasudevaya Namah."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aff0d82e-9620-41ed-99d3-eef3937c7074) - [Video: Day 8. Dealing with menstrual cramps, so it's a slow sadhana for the next few days. Gentle poses like wide-knee child's pose and legs up the wall help give the body rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c040ab45-14d1-41e2-a32f-1e4e1678c65b) - [Video: Day 9. The only 30-minute sadhana my body allowed today. Supta Baddha Konasana with pillows and blocks to gently release tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50736850-cb15-4766-b602-79861778c588) - [Video: Day 10. Feeling unwell and weak. I forced myself out of bed to sit in silence and listen to Om chanting. This was my abhyasa (practice) for today.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f71ba97b-75f1-48ee-ab73-48e880996188) - [Video: Day 11. An evening sadhana today. Meditating by candlelight to wind down and connect inward after a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c942f10e-98e4-42ad-ad02-4c27a3de2080) - [Video: Day 12. A crazy travel day. My mind wanted me to skip the sadhana, but I did some pranayama (breathing practices) anyway. No excuses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fd29fbd-d999-48de-ab1e-f4d80dc08ce5) - [Video: Day 13. After an 18-hour journey, I finally got some time for joint movements to release stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4468649a-bddc-4b3c-a121-e996e459d4d2) - [Video: Day 14. Practicing by the river. The abhyasa (practice) continues, no matter where I am.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db4b3cde-63b6-4f43-99bd-4863fd2d6445) - [Video: Day 16. An Ashtanga practice today to build heat and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c0dfb93-503b-499c-a02c-217c68a867c0) - [Video: Day 17. Flowing from Malasana (Garland Pose) to Urdhva Dhanurasana (Wheel Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ea559ba-14e2-485b-b1eb-12e229ffd92c) - [Video: Day 18. Practice, Patience, and Perseverance. Working on my headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b06f3e64-9335-450e-97cb-7249d85055f1) - [Video: Day 19. Working on my Bakasana (Crow Pose) practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dcadc9-b3ec-4b87-b87b-6b99b470a0e7) - [Video: Day 20. Doing asanas with my eyes closed to feel more connected with my breath and the divine inside me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52efc6ba-f403-47d1-821a-24f9df243873) - [Video: Day 21. A simple seated forward bend to stretch and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f39f73b0-1339-430d-a0be-b6f8f9550748) - [Video: Day 22. Surya Namaskar A to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd2e5f23-02ab-4b91-bcbc-c0f1630a13b0) - [Video: Day 23. It's Ekadashi and I'm fasting. Keeping it light with some pranayama at the airport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2879576e-47c5-40a2-b21c-aa839a21b288) - [Video: Day 24. A gentle flow to stretch out the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6ca9b9b-3364-43b5-9d03-7bcefbb17092) - [Video: Day 26. Continuing the daily practice, even when motivation is low.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73915f1d-99eb-43c0-8f58-5324b857b1bf) - [Video: Day 28. Just some light joint movements for today. Listening to what my body needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/611ab362-be8c-45af-9f55-69d79a617bd5) ### [Nourish to Flourish: Ayurveda & Mindful Eating](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/nourish-to-flourish-ayurveda-mindful-eating) - [Video: I stopped eating processed sugar for 30 days. The benefits were amazing: reduced bloating, stable energy, and clearer skin. I'm sharing the tiny hacks that helped me succeed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52fb843b-b577-49a9-a744-79f00473e81a) - [Video: Feeling bloated after eating dal? You might be preparing it wrong. Always soak and sprout your dals to make them easier to digest and to absorb the maximum nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/406ebe15-955e-4dd5-9940-d8191df1e208) - [Video: Are you drinking 1 liter of water first thing in the morning? You need to stop. Gulping water creates a tsunami in your system and flushes out nutrients. Sip your water throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc2c4a7a-6c1b-4450-86b6-e82e8d84b522) - ![The right way to drink water is to sit and sip. When you stand, blood flow is directed away from your digestive system. Sit down to allow your body to properly absorb the water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d9b6570-965a-4b46-9875-581edda523e7) - [Video: Confused about meal planning? Focus on "when" to eat, choose local and seasonal vegetables, and always pre-plan your snacks to avoid junk food cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d09a68aa-64b4-480f-beb3-429689ac3793) - [Video: Let's bust some food myths. Ghee does not make you fat, and not all fat-free foods are healthy. Your body needs good fats for energy, vitamin absorption, and brain health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cc674a9-a98d-400d-bcfb-e973a2847d38) - ![It's possible to meet your fitness goals while still enjoying your food. Don't restrict yourself during the week, as it can lead to binging on the weekend. It's all about balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/464fcc5e-98e1-4ddf-90e4-79edb6f62f59) - [Video: Did you know sitting cross-legged (Sukhasana) while eating aids digestion? It naturally encourages you to bend forward, activating stomach muscles and promoting mindfulness to prevent overeating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef4f8536-493b-40ba-96b7-1b8b67c7a4ae) - [Video: Day 1 of my Panchakarma, an Ayurvedic detox. This unique treatment is planned based on your dosha and is amazing for chronic pain or lifestyle diseases.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40c2a14e-3e81-439f-b415-69a31312ec87) - [Video: Day 2 of Panchakarma was Snehapana, where I drank medicated ghee on an empty stomach. This process saturates the cells with fat to help remove toxins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec4684f4-e3b5-4094-89dc-c4fb2f22eeb0) - [Video: Shirodhara is an Ayurvedic healing technique where warm oil is poured onto the forehead. My experience was incredibly calming and rejuvenating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9abad38-662b-4003-83bb-c443b2bf3db8) - [Video: Drinking tea in the mountains is a special feeling. But always avoid having it on an empty stomach. Have it after some nuts or with your breakfast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f85db982-f036-4806-a101-5b8fbbe0f7ef) - ![Real weight loss is about more than the number on the scale. Stop using the weighing scale to track your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/918e1a8e-5099-4340-98ba-6d4e5847d95d) - ![When you buy an outfit, you buy it based on your body measurements, not what you weigh on the scale. Focus on inch loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8a5b09d-d67a-4811-b7d2-8012cb68c3c7) - ![Focus on inch loss over weight loss. When the scale stops moving, don't get demotivated. Check your measurements instead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad82c6e6-2358-479b-91c3-89a71ccc1ab8) - ![Low Lunge, or Anjaneyasana, stretches the thighs and groins, opens the chest, and boosts energy. It's a great pose for post-workout recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76b36377-3a0f-4674-9dd4-b6e3ee25e66f) - ![Extended Triangle Pose stretches and strengthens the thighs, knees, and ankles. It's also therapeutic for anxiety, flat feet, and neck pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1de03f79-ecac-4198-92da-4dc4eb75ddbc) - ![Boat Pose is a powerful ab and hip flexor strengthener that builds mental and physical focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48c20824-8f42-4240-a192-b2e0660b0920) - ![Seated Forward Bend, or Paschimottanasana, helps a distracted mind and tight hamstrings unwind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bff57ef6-dd5e-402c-84e0-297c6b652aa4) - ![Child's Pose, or Balasana, is a restful pose that can be sequenced between more challenging asanas to take a break.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2cc5d33-5926-45b3-bd62-c5e55f269e63) ### [A Dose of Reality: Yoga Memes & Humor](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/a-dose-of-reality-yoga-memes-humor) - [Video: I practice yoga to stay calm when my relatives ask why I'm still single. Deep breaths are cheaper than therapy after family reunions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8ddbd18-31da-440d-a252-ad162076c5dc) - [Video: My yoga practice is basically training to hold it together in traffic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca0f90c2-2dab-4c8c-be49-5af6c0987543) - [Video: A client told me that after starting yoga, she doesn't fight for parking anymore. See? Yoga is the solution to city problems!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b44d15f-945f-4a0e-830c-fa0103014dce) - [Video: Flaunting my new life with yoga to my ex-colleagues. Waking up with no stress, no constipation, and no energy dips is the new flex.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8a1ae2f-19c5-4de5-af08-54b4c0ce7a83) - [Video: Listening to the client who came to lose weight through yoga but lost stress and anxiety instead. The ego is next on the list, maybe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d6fe28e-e441-4015-a2c0-2d293a9db9a3) - [Video: "Jo akele khana khaate hai, unhe validation ki thali ki zarurat nahi padti." (Those who eat alone don't need a plate of validation). This is also a gift from yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c95336d-c9f8-4d93-83a9-a67cc775dffe) - [Video: Sonam said I don't look like a yoga teacher. Skills over shakal (face), Sonam ji!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/248c0242-9a07-4947-a88a-3b8b80d276a5) - [Video: Paschimottanasana: that moment when you realize your "flexibility goals" were just a scam.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0cc7f7d-8b85-4c11-8dc5-a9dee879c655) - [Video: When your inner peace is hiding and you've got to go find it through yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39d2545f-9c69-4ed6-8ee5-e7cf7545f264) - [Video: Walking like I just did an hour of yoga and the world can't touch my calm. That post-yoga glow hits different.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c61736a5-c380-47a2-80ee-603128714f6f) - [Video: POV: Designing a yoga sequence while praying that I don't forget it mid-class. The struggle is real for us teachers!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0da7ff58-f088-45eb-9c4c-95dc4272f884) - [Video: Just a couple of yoga teachers discussing how yoga changed their lives. It's a conversation that never gets old.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f53dbc9-8dae-478b-b15f-7748eb36fc7d) - [Video: How I react to everything when I haven't meditated in a while. A little mindfulness goes a long way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58422791-c673-4768-b4c0-a0b2f151808f) - [Video: My letter to Santa: no injuries, a steady handstand, no distractions, and consistency in everything. From your favorite kid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/798be828-b815-47ac-a576-a6949b4b9acb) ### [My Spiritual Travels](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/my-spiritual-travels) - [Video: If you're always complaining, take a break and go live in an ashram for a week. Skip the luxury resort. The simple food, daily meditation, and seva (selfless service) will bring you a joy that no resort can offer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86966174-bee9-4b2b-8dff-ca2f706aa81e) - ![Five days at an ashram taught me about yoga beyond the poses. This is a selfie from my time at Isha Foundation, feeling transformed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de1c1804-fc93-403a-b684-996b159b5047) - ![Looking inwards is liberating. This was a key lesson from my five days at the Isha Foundation ashram in Coimbatore.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d62c3790-4d64-4e3e-9e9a-cd9c2e3726d9) - ![Selfless service dissolves the ego. At the ashram, I learned that true yoga is a lifestyle rooted in discipline, surrender, and inner clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a390de7-4d05-4fc4-9568-b8b9f612115b) - ![We're designed for connection, with nature and with ourselves. The ashram environment, surrounded by nature, helps you reconnect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddbbd4e8-f7d3-4387-99a0-0027bc35adcc) - ![Discipline reveals inner freedom. This was another powerful lesson from my time at Isha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a99efa6-8e24-492d-b21a-fa01fcc64fd0) - ![Surrender is empowering, not weak. The magnificent Adiyogi statue is a constant reminder of this truth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22485925-d2a2-4263-b03d-908a3498978f) - [Video: Har Har Mahadev! Walking towards the Adiyogi statue at the Isha Foundation. A truly powerful and humbling experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f296aba-7c72-4d2e-967c-83c90d267108) - [Video: Going to a place that heals me. Ganga Maa healing me. There is nothing like the healing energy of the Ganga in Rishikesh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dcf034a-6895-4904-b828-8c0c71210e49) - [Video: This year has been a blessing, allowing me to explore my spiritual journey from Rishikesh and Haridwar to Vaishno Devi and now Kashi (Banaras).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f818c33-2f23-433e-bf6d-ec8d52ba3c19) - [Video: This is what a morning in Banaras looks like. Peaceful, serene, and full of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4162402-2158-45a9-9eee-81ee6f5b06d1) - ![Banaras will always be special to me. It helped me connect back to myself when I needed it the most.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af4646ba-b113-4601-b2f8-52bdc83a9a8f) - ![A magical place: Kasar Devi. Meditating under the wish tree in this high-energy spot in Uttarakhand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4bc048e-afc0-44de-974e-6bf6f7d9842d) - ![One month of travel looked like this. A yoga mat, a backpack, and a journey between Moksha (liberation) and Maya (illusion) across India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75ebfc80-1255-424b-ba21-990ad8d26d64) - [Video: POV: You are climbing solo on the mountains with just a yoga mat on your back. My solo trip to Coonoor for an Ayurvedic detox was full of new discoveries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d379911-5e09-4b0f-b5a3-1133f08a7a1e) ### [Movement is Medicine](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/movement-is-medicine) - [Video: Being a yoga teacher doesn't mean I only do yoga. I run, swim, lift weights, and cycle. Each movement teaches me something yoga alone cannot, and together they keep my body balanced and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d93b2344-6f58-4005-8d4f-0912866aa111) - [Video: Here are the stretches I do before running. My love for running started during COVID, and it reminds me of what it feels like to fly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eb0a78d-ac16-4163-8596-516479ad0353) - [Video: It gets easier when you realize movement is a celebration of what your body can do, not a punishment for what you ate. You just have to keep moving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93f8b0de-4db7-4990-b6ed-178b27a9d65d) - [Video: Something beats nothing. Even on days I don't feel like a full practice, I make sure to move my body, whether it's at the gym or on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bfa624c-265c-4cfe-8b07-4453eb449036) - [Video: Normalizing yoga at the airport. Long layovers are the perfect opportunity to stretch out and move your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c914abfa-84ab-41a8-8add-4bdf6e3d0c14) ### [Additional Work & Musings](https://mytribe.in/swathisinghmehra/yoga-for-mind-body-wellness/additional-work-musings) - [Video: As a yoga teacher, I'm not afraid to admit that I'm extremely ambitious. I believe ambition isn't separate from the practice; it's woven into every breath and every step of my journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7dd3097-beab-4df1-a950-bbda26611de7) - [Video: Advice I'll give to my younger self: no one's watching you as much as you think, your timing is simply different, and nothing is worth losing your peace of mind over.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60f8a8e9-6b47-4e8f-ab65-cd20cc4d6edc) - [Video: "Jab tum khud ki awaaz sunne lago, toh duniya ki awaazein feeki pad jaati hai." (When you start listening to your own voice, the voices of the world fade away). Meditate to hear your own voice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e9c4ca7-9058-496f-b8ad-3ed16ca073d7) - [Video: The best answers don't come from your family, friends, or even your guru. They come from within. Sit with yourself; you already hold every answer you're looking for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75eb4d9d-2dce-4acb-96b3-33dd1484d28c) - [Video: A growth affirmation: I don't want to be associated with something or someone that doesn't serve me anymore.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/848565a4-dc0f-4852-a468-c9d03a85f24e) - [Video: Teaching yoga means pouring energy into others, even when my own cup feels empty. I don't have it all figured out, but I try my best to be a good example.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b911531a-d0ed-48d4-bddf-b59da9374d9b) - [Video: "Jo mil jaye acha hain, jo na mile woh bhi acha hain." (What you get is good, what you don't get is also good). The way life has humbled me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e281ee45-e593-469f-a7dc-55e4b2b7a610) - [Video: "Jiski marzi se yeh puri duniya chalti hai, woh meri choti si zindagi bhi chala hi dega." (The one by whose will the whole world runs will also run my small life). I have complete faith in Bholenath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab4f4a89-13d6-45a1-80ec-2bbd4d4a11ee) - [Video: What do all successful people have in common? They wake up early. Waking up early gives you mental clarity, peace, and time for yourself before the day's responsibilities hit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1d596ed-6e4c-4f33-bafe-15c7953acdc9) - [Video: Funny how we went from wanting to be professionals with degrees to just wanting to be happy. The goal changed so fast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ee0bde8-1522-4890-b940-5fb3ddd22162) - [Video: Consistent yoga practice brings visible changes. You'll notice changes in your digestion, sleep, hunger, and even the quality of your thoughts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/383b95a0-ff2e-43e6-9641-6dd0126b455a) - [Video: Visible changes to expect when you start your yoga practice. It's not just about the body; your state of mind will transform too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f6d6989-f1dc-465c-a8c8-6b52c94b530c) - [Video: He's taking things away from you because you no longer need them and is replacing them with the things you prayed for. Be patient. Trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf2cd662-2808-47b2-857e-f56a4b54736c) - [Video: Do these gentle warm-up stretches before your yoga practice to prepare your body for movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eb1e619-b021-4cb8-8d13-1a474af04c6e) - ![Guided by the cosmos. Forever grateful for this path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42fb62fc-bf58-4b79-a1c8-d940f9d81fb5) - [Video: What are you on? One hour of meditation, one hour of asana practice, being my authentic self, and being grateful for everything. That's my magic formula.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34ab1c4a-d190-4252-b1b2-3d1c0a444791) - ![My Art of Living teacher is the bridge between me and Gurudev, Sri Sri Ravi Shankar. Feeling blessed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1be62e55-513d-4d90-b43e-d32c075e2f29) - ![A purposeful summer break, receiving my yoga certification.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fbcadbb-5ada-44c2-9b8a-d118ee7ec4d5) - ![A group photo from my yoga teacher training. A community of like-minded souls on the same path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd495559-aab9-4139-bdc8-17b3021e6c47) - [Video: Happy International Yoga Day! Celebrating the practice that unites us all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ac503d1-8461-41a5-9e0b-6871fd416647) - [Video: Welcome to my yogic world. If you're into yoga, meditation, and pranayama, you're in the right place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/823022f8-b2d0-4d86-94c7-124c0b983bc0) - [Video: The journey of self-realization is a lonely one. You have to find your own path and trust it as you go deeper.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de28e4d3-fb7e-4392-942a-254bee711696) - [Video: Forever grateful for all the things I have and all the things that were taken away from me. It's a journey to realize that nothing lasts forever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c63264c3-207c-47b7-9680-c338935d20fd) - [Video: Dealing with back pain? Here's a quick solution with some simple yoga poses you can do anytime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17880f41-5c36-4b02-b3a6-9b6beb6e4551) - [Video: Your posture affects your health and even your facial glow. Try these simple stretches during your workday to release stress from your shoulders and neck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d33dc96-96e0-42a1-ab40-3413ca024698) - !["Om Bhanave Namah." I salute Him who illuminates. Practicing Surya Namaskar at sunrise is transformative for your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d57b7eab-b942-445d-ac3f-87382498546e) - ![Looking for a healthy start to your day? Try Malasana (Garland Pose). Here's how to do it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bb3abe9-ccce-4ca0-ac84-4b0698ff0f47) - ![Malasana can be done first thing in the morning on an empty stomach to aid digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f454bd23-aca8-45de-a22e-ad5fd27719a8) - ![Malasana can be done first thing in the morning. Make sure your stomach and guts are empty before you rehearse this asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5bdab2b-c4ca-400b-ad59-d49fbe54cef3) - ![Malasana, or Garland Pose, is a great way to start your day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15c71eda-5257-4128-88b6-fad40b58a494) - ![Have you tried Malasana? Let me know which asana you want me to talk about next.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/495c3def-e1fb-4b42-b222-333c598050b0) - ![Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create a symphony of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd25d599-8433-4f53-a831-5a8289f5d87c) - ![Malasana: Garland Pose. A foundational squat that is excellent for hip mobility and digestive health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/780b0fb5-1bc0-42d7-8196-ea8fb60ec8b2) - ![Malasana helps get rid of gastric and constipation issues, tones the belly, and improves focus. It's also great for pregnant women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e682db0-6644-4dab-b686-6b7aeec69f50) - ![How to get into Malasana: squat with feet close together, stretch the thighs wider than your torso, and bend forward into a Namaste posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4897dfd9-265c-479c-a2d4-be646a72e4d3) - ![Yoga is more than asanas. It is a state of mind, a way of life, a philosophy that makes us sensitive to the world around us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b415e0d-d9d9-4660-ab70-c07a4c22755f) - ![Malasana is not recommended if you have knee or lower back pain, or a recent hip injury. Always listen to your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62df5ae5-adfd-4d56-9382-7e5af6bcf262) ## Meet your expert [Swati](https://mytribe.in/swathisinghmehra) ### My story I wasn’t born zen, trust me. I used to chase paychecks, not peace. Got fired once, heart skipped a beat, but yoga called louder. Faith over fear, always. My ankle broke, my spirit didn’t. I still have rough days, but teaching keeps me going. I pour what I have, even when my cup’s half-full. Still learning, still healing, just like you. Jisski marzi se sab kuch hota hai, wahi sambhal lega. (The one who runs it all, will take care of me too.) ### My work - **Yoga classes for all stages**: I teach Hatha Yoga, pre and post pregnancy yoga, both online and offline, for individuals and groups. - **Yoga is for every body**: Doesn’t matter if you’re young or old, flexible or stiff. Yoga heals, no matter where you start. - **More than just exercise**: Yoga with me is not about Instagram poses. It’s for your mind, body, spirit - real-life stuff. - **Start for body, stay for peace**: People come for weight loss, but stay for calm. My classes help with stress, digestion, even tough life changes. - **Straightforward teaching**: I’m direct. I explain the ‘why’ behind every practice, from Kapalbhati to sitting cross-legged. No sugar-coating. ## More services from Swati - [Corporate Yoga & Wellness](https://mytribe.in/swathisinghmehra/corporate-yoga-wellness) · ₹2,500-8,000 per session (up to 25 employees, 45-60 mins) (estimate) - [Prenatal & Postnatal Yoga (Garbhsanskar)](https://mytribe.in/swathisinghmehra/prenatal-postnatal-yoga-garbhsanskar) · ₹400-1,500 per session (estimate) ## Experts similar to Swati on mytribe - [Yoga Instruction by Pavna](https://mytribe.in/artsymanifestor/yoga-instruction) · ₹200-1,000 per session (estimate) · Bengaluru - [Yoga Instruction by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/yoga-instruction) · ₹350-800 per session (estimate) · Cult Koramangala 80ft Rd - Best Fitness Center in Koramangala, Bangalore - [Yoga Therapy by Suhani Singh](https://mytribe.in/yogwithsuhani/yoga-therapy) · ₹800-2,500 per session (estimate) · National Capital Region - [Personal & Group Yoga Classes by Bhavini](https://mytribe.in/bhaviniyogi/personal-group-yoga-classes) · ₹250-1,500 per session (estimate) · Bengaluru - [Yoga & Fitness Instruction by YogaByShi](https://mytribe.in/deepanshi.yogabyshi/yoga-fitness-instruction) · ₹250-2,000 per session (estimate) · Bengaluru - [Personal Yoga Instruction by Priya](https://mytribe.in/priyadarshini0123/personal-yoga-instruction) · ₹500-1,500 per session (1 hour) (estimate) · Bengaluru - [Yoga & Movement Instruction by Bhavya Mandanna](https://mytribe.in/bhavyamandannayoga/yoga-movement-instruction) · ₹400-1,200 per session (estimate) · The BlackBx Studio - [Yoga for Strength, Flexibility & Power by Richa Kumar](https://mytribe.in/my.yoga.mat/yoga-for-strength-flexibility-power) · ₹500-1,200 per group class (60-75 min) (estimate) · Bengaluru - [Online Yoga Classes by Preeti Kalia](https://mytribe.in/yogbela/online-yoga-classes) · ₹1,200-3,000 per month (estimate) - [Online Yoga Classes by Curly Yoga Girl](https://mytribe.in/curlyogagirl/online-yoga-classes) · ₹200-400 per class (estimate) - [Therapeutic & Accessible Yoga by Khushali Joshi Manjunath](https://mytribe.in/yoga_khushali/therapeutic-accessible-yoga) · ₹500-2,000 per session (estimate) · Bengaluru - [Specialty Yoga Programs by Saumya Mishra](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs) · ₹800-2,500 per session (estimate) · Bengaluru ## Book To book Swati, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20for%20Mind-Body%20Wellness%20by%20Swati.)