--- title: "Hatha Yoga Instruction for Strength & Wellness in Navi Mumbai - mytribe" description: "Discover traditional Hatha Yoga Instruction in Navi Mumbai with Sushmita Mukhia. Build strength, improve flexibility, and find mental calm through a holistic blend of asanas, pranayama & meditation. Book your class on Tribe today!" canonical: https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga last_updated: 2025-08-18 --- # Yoga Instruction (Hatha Yoga) in Navi Mumbai By [Sushmita Mukhia](https://mytribe.in/yog_with_sushmita) · I teach Hatha Yoga step by step for all levels, combining postures, breathwork, and meditation in a peaceful studio so you build strength, flexibility, and calm at your own pace. ## Locations Classes at studios in Sanpada and Seawoods, Navi Mumbai ### Visit at - Classes at Yog with Sushmita studio, Sanpada, Navi Mumbai (close to Vashi, Juinagar, Inorbit Mall Vashi, Turbhe, Palm Beach Road) - Classes at Yog with Sushmita studio, Seawoods, Navi Mumbai (easily accessible from Nerul, CBD Belapur, Seawoods Grand Central Mall, Kharghar, Parsik Hill) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Single Drop-in Class Single entry to a group session to trial the Hatha style, studio props, and instructor approach. Typically ₹500-750 Per Session (estimate) #### Access Details * **Entry:** Single pass to any scheduled Hatha Yoga or Meditation group batch. * **Experience:** Full participation in the 60-minute Asana and Pranayama sequence. * **Equipment:** Use of studio floor space and community props. #### Consultation * **Intro:** Brief pre-class discussion with the instructor regarding fitness background or injuries. ### Monthly Group Yoga Membership (12 Sessions) 3x weekly studio classes featuring wall-rope alignment, inversion training, and sound healing relaxation. Typically ₹3,000-4,200 Per Month (estimate) #### Core Class Structure * **Frequency:** Access to 3 group classes per week (Total 12 sessions per month). * **Duration:** 60 to 75 minutes per session. * **Venue:** Access to the AC studio space with wooden flooring. #### Technical Focus * **Props:** Utilization of yoga blocks, straps, and wall-mounted ropes for spinal traction and alignment. * **Skill Building:** Systematic guidance on inversions (Headstands) and flexibility drills (Splits) with assistance. #### Holistic Elements * **Sound Bath:** Sessions conclude with relaxation using Tibetan Singing Bowls. * **Breathwork:** Includes guided Pranayama exercises like Kapalbhati and Anulom Vilom. ### Private 1-on-1 Yoga Training (12 Sessions) Dedicated 1-on-1 sessions tailored for injury rehab or advanced skills, including diet advice and hands-on correction. Typically ₹15-18K Per Month (estimate) #### Personalized Strategy * **Format:** Private instruction at the studio or client home. * **Custom Curriculum:** Sequences designed for specific goals such as back pain relief, PCOD management, or advanced acro-yoga. * **Hands-On Adjustments:** Continuous manual correction for posture precision. #### Wellness Integration * **Diet:** Basic plant-based nutritional guidance and lifestyle tips. * **Therapy:** Use of wall ropes and bolsters for restorative poses tailored to stiff bodies. * **Vibrational Healing:** Option to integrate focused Sound Healing elements during the session. ## About Yoga Instruction (Hatha Yoga) ### What Hatha Yoga Means to Me Yoga, for me, is way more than just moving into different shapes. I look at traditional Hatha as a kind of moving meditation - a way to slow down those nonstop thoughts and actually feel connected, not just to yourself, but to something bigger. Lord Shiva is the OG (original) Guru for yoga, and that spirit is a big part of how I practice and teach. ### My Yoga Journey I didn’t start out flexible or strong, honestly. I was one of those people who thought, "yeh pose toh kabhi nahi hoga mere se" (this pose is never going to happen for me). After years in a corporate job, I just kept practicing, even on days I didn’t feel like it. So if you think you’re not the yoga type, trust me – I get it. Yoga is mostly about showing up, again and again. ### What to Expect in Class - We start with basic postures, building strength and flexibility, and always tuning into what your body actually needs. - Breathwork techniques for stress relief are a regular part of our sessions. Pranayama really helps calm the mind and give you that extra energy. - Meditation and sometimes a bit of sound healing with Tibetan singing bowls to help you actually switch off and let go. - As you get comfortable, we’ll try new things together – arm balances, inversions, deeper backbends. Always step by step. ### Our Space My studio in Sanpada is peaceful, full of good energy, and feels sacred. There’s a mural of Lord Shiva – the whole vibe is calm so you can focus on your practice. Aum Namah Shivaya. Lokah Samastah Sukhino Bhavantu. ## Highlights Browse through Sushmita Mukhia's best work. ### [Featured](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/featured) - ![Welcome to my sacred space. Here, we support each other's growth, building strength and trust through practices like Acro Yoga, right under the gaze of Adiyogi. This is more than a class; it's a shared journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cbd2b07-9f1d-4216-b43c-15221b3ec00f) - ![This is a moment from one of our Naada Yoga sessions. Students rest in Savasana, absorbing the healing vibrations of Tibetan singing bowls. It's a practice of deep surrender and rejuvenation for the mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0821c0f6-a016-41f6-b9f5-0cefcbd5a117) - ![Finding the balance between effort and ease in Durvasasana. This pose requires deep flexibility and focus, qualities we cultivate patiently in our practice. The journey to this asana is a meditation in itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d86d691-1788-49be-9b12-c77586f81e52) - [Video: A short sequence showing the controlled entry and hold of a headstand, or Sirsasana. Building core strength and stability is key to mastering inversions safely, which is a central focus in my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f34e763-d622-4e3f-9507-61c958bf3ed4) - ![Connecting with nature through Vrikshasana, the tree pose, as the sun sets. I believe yoga is a way to feel our connection to the universe, and practicing outdoors deepens that experience. Om Suryaya Namaha.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/758e20ba-e878-484c-bd19-fe18cd3d0448) - ![A moment of quiet strength, finding balance in an arm-balancing pose against the light. I wasn't naturally strong, so I know the journey of building strength from the ground up. It's about consistent practice and believing in your own power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4a7e43d-bd16-40d5-8371-b4af3692df39) - [Video: Experience a glimpse of a sound bath meditation. This is the easiest way to meditate; you just listen and surrender to the vibrations of the singing bowls. The sound does its own magic to calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07be47b4-5040-44a3-91c3-094056481053) - ![Exploring a deep backbend, Rajakapotasana, within a quiet, cave-like space. For me, yoga is not just a physical pose but a deep connection with myself and the universe around me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12393dd6-5f99-4392-a8c3-2da14d653304) ### [Naada Yoga: Sound Healing & Meditation](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/naada-yoga-sound-healing-meditation) - [Video: Thank you to everyone who trusts me in this process of healing. Here you can see a sound healing session in progress, where participants are guided into a state of deep rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d27904-6228-4aa9-a62d-0138b2e69fa1) - ![Preparing the instruments for a Naada Yoga session. Each bowl has a unique frequency that works on different energy centers in the body, helping to restore balance and harmony.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c63f373-6b1e-41fd-bc98-0f01ae686050) - [Video: A glimpse into our sound healing sessions at Lower Parel. We begin with gentle breathwork and then let the therapeutic sounds of gongs and bowls wash over us, leading to profound peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4278e62a-8088-4f3b-9527-0d9945727ed0) - ![Students resting in Yog Nidra, a state of conscious deep sleep, during a sound bath. The eye pillows help to quiet the mind, allowing for a deeper meditative experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65af2f45-fa6c-4814-a2e6-02c130d9cd63) - [Video: A sound healing session involves using various instruments like singing bowls, chimes, and gongs to create a symphony of healing frequencies. This is a journey for the mind, body, and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a56c0aa5-bd79-4d81-8e06-d2e5e13ecb70) - [Video: A look into our Sunday sound bath meditation at Anaahat. The session combines gentle stretches with the immersive experience of sound, leaving you feeling refreshed and centered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b835a35d-7ee8-40aa-be0c-5f21c988b9f8) - [Video: Our sound healing meditation is tuned to generate theta brainwaves. These waves are vital for enhanced intuition, better memory, stress reduction, and deep relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d439defc-ca66-417a-a73e-01377b8786e2) - [Video: A look at our combined session of Sound Yoga and breathwork. We use sound to deepen the meditative state, making it easier to access stillness and inner calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edd0d26d-47a6-46ff-b340-6ba3add18bbc) - [Video: A clip from our Tratak with Sound Healing meditation event. Tratak, or candle gazing, is a powerful practice for improving focus, which we follow with a deeply relaxing sound bath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f4af9eb-8fc0-4fa8-b3c1-3788b2513dd3) - [Video: This is from a Yog Nidra with Sound session at Anaahat. I guide students through a conscious relaxation of the entire body, amplified by the gentle vibrations of the bowls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/437124c9-3cba-4a03-aa10-bf1c5e4f62a7) - [Video: Our Friday ritual at Lower Parel. The candlelit room and resonant sounds create a perfect sanctuary to unwind from the week and reset your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba6e838f-56f6-4133-99be-814198e0bff3) - ![The studio transformed into a sanctuary for Naada Yoga. The arrangement of mats, candles, and bowls is done with intention to create a safe and sacred space for healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed0a4bb4-4aa9-42aa-b2d5-3200653424aa) - ![Another view of our Naada Yoga world. The large mirror reflects the calm energy of the room as students settle in for their journey into sound and stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee70a1c6-6056-46da-a0f2-dd5e78c6bd00) - ![With my yogic family during our studio's second-anniversary celebration, which included a special sound healing session. Community and shared practice are at the heart of what we do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d1413d2-3f40-47c0-b38f-123f6c432345) - ![A beautiful group photo from our second-anniversary event. It's a joy to share these powerful practices with such a wonderful community of students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9bb30d9-587f-46c6-a8cd-ec1a9247f3cf) ### [Building Strength: Arm Balances & Inversions](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/building-strength-arm-balances-inversions) - ![Finding my balance in Parsva Bakasana, or side crow. This pose is a great way to build wrist and core strength, and we break it down into manageable steps in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0203ae13-bb45-4601-ae07-9903f90eb270) - ![A close-up of the side crow pose, showing the engagement of the core and the placement of hands. Arm balancing is one of my favorite ways to practice focus and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eaa978c-8259-49c7-beba-a8e0bacaa29a) - [Video: This video shows the transition from a standing pose into an arm balance. We work on mobility and strength together to make these flows feel graceful and accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/135d5ecb-e4b2-4685-b905-6d85f6512fb7) - [Video: This is one of my favorite drills for strengthening the core, shoulders, and triceps. It involves transitioning from Bakasana (crow pose) into a headstand and back, building immense control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15d3ba1f-d179-4e63-bc67-2c60dfb786f6) - [Video: A smooth transition from crow pose to tripod headstand and back again. This sequence demonstrates the integration of strength, balance, and breath control that we cultivate in Hatha yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2fa4139-abcb-4871-a47a-2c21cd133901) - [Video: This flow shows how we can move between different inversions and arm balances. Yoga is not just about holding a pose, but also about the mindful movement between them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b959e90a-645b-4b78-98af-02cfb2e126ed) - ![Back to handstand practice. Adho Mukha Vrksasana, or handstand, requires patience and consistent practice. It's a journey of overcoming fear and trusting your body's strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14a6e266-8cc0-4c12-b534-4546f984390f) - ![A handstand practice moment. The feeling of balancing on your hands is incredibly empowering. We use the wall and other props to build confidence for this pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8755b624-5283-4464-8496-13bea370e132) - ![Handstanding at my new place. It feels so good to find your balance, no matter where you are. This pose is a testament to what consistent practice can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6d33c4c-2431-4a1e-ae17-a4b7d642e7d1) - ![Another handstand moment. I love how inversions shift your perspective, both literally and figuratively. They teach you to see the world from a different angle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba301363-fdcc-4152-b9fc-0bad7c801ea6) - ![My daily ritual continues even during Sravan fasting. A handstand practice energizes me and keeps my mental sanity in check, proving that strength comes from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c550e9-ca74-4d01-8cf2-5716adb5e1ed) - ![A post-birthday handstand to celebrate another year of practice. Every day on the mat is a gift, and I am grateful for the strength and joy it brings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5225054-1a11-48ac-8acb-507ada1352d0) - ![My love and hate relationship with inversions continues. Poses like Pincha Mayurasana (forearm stand) challenge me, but the feeling of progress is what keeps me coming back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec908c7e-19a8-4c25-b8b0-9b452f51fa1d) - [Video: A glimpse into my core and inversion practice. This video shows various drills, including planks and handstands, that build the foundational strength needed for advanced poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53ec593f-5ed9-4c3e-bc13-2aaba0e7bf3e) - ![Time to go upside down with Pincha Mayurasana. This forearm stand is a powerful inversion that strengthens the shoulders and back while calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3505f6-e82f-4669-9e57-419ec2fa0ea7) - [Video: A demonstration of a dynamic entry into Pincha Mayurasana. This drill helps build the explosive strength and control needed to lift into the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88c1e15b-a4fb-472e-af28-76a6dc72c386) - [Video: Finding my peace and balance in Vrischikasana, or scorpion pose. This advanced backbend and inversion requires a combination of flexibility, strength, and trust.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8fbbd2f-c416-413a-9af4-bc0c494bcbac) - !["Never lose faith in yourself." A moment of balance in an inversion. Poses like these remind me of the infinite potential that lies within each of us.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4717d55-c07f-44d3-baec-8667b0cbd329) - ![Yoga for strength. A simple handstand hold, focusing on alignment and stability. This is the foundation from which all other variations can grow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baed30b7-0cb9-4be1-a9d0-9eed44d4ba3e) - ![Mukta Hasta Sirsasana, a tripod headstand variation. Inversions have the power to shift the flow of energy in our bodies and in our lives, bringing fresh perspective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c509f874-f266-4d7a-8add-c0920d5500f6) - ![Always in love with inversions. This headstand variation with split legs challenges balance and opens the hips, showing the creative possibilities within the practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7c81adc-0294-4460-92d7-eafb77225cbc) - [Video: Arm balancing after a long time. It feels good to know the strength is still intact. Consistency is the key to maintaining your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f64b1b65-0dbd-48c8-bde3-3f3742a8a32b) - [Video: Some moments of self-practice, flowing through different asanas in my studio. The Shiva mural reminds me of the source of this ancient art.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12bc6574-9b6e-4cc1-aa3d-f03ef3ea42f4) - [Video: A snippet of today's practice, focusing on shoulder and core strength with push-ups and an L-sit hold using blocks. Props are great tools for building strength progressively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c4cf58-d046-4c68-9b86-311c70f4dbf2) - ![Balancing on a rock in Parsva Bakasana. This pose requires a combination of core strength, wrist strength, and mobility, connecting me to both my body and the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19b48e4a-e595-469e-a3a3-3debd886ffcf) - ![Practicing yoga in a saree. This shows that yoga is not about the clothes you wear but about the connection you feel. Here, I am holding a side crow pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ea71121-3524-4497-ba10-9ad05c1ba60d) - [Video: Welcoming the weekend with my all-time favorite asana, Sirsasana (headstand), and some variations. It's a perfect way to reset and energize for the days ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23811597-3b54-405b-84c5-243ff16f15f7) - ![A headstand variation in the studio. Going upside down is always fun and brings a rush of energy and clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25893149-9fa1-4ff2-80c5-3af78f635010) - ![Yoga and sunset. Holding a firefly pose as the sun goes down. Arm balances connect you deeply to your own power and the beauty of the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2865c3a5-90d5-43bb-b8c1-ab9bb8e1ecf6) - ![Inversions always have a very special place in my heart. This is Pincha Mayurasana, or forearm stand, a challenging yet rewarding pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34090cf7-029e-4ea9-8b10-198a73dc0daf) - ![I used to feel arm balancing was not my cup of tea. Over time, with practice, poses like Tittibhasana (Firefly pose) have become a source of joy and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3765b830-8e50-424a-b890-fb2311347394) - ![A moment of yoga love, holding a firefly pose in the studio. The wooden floor and the energy of the space make every practice special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38c2ab12-66ca-4f54-a07b-a8a3d43657c3) - ![Some strength and balance training through arm balancing poses like Bakasana (crow pose). It's a foundational pose that teaches you to trust your hands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b8636c2-d332-475d-b1eb-8b5c0279d86f) - [Video: A quick blend of strength, flexibility, and control. This video shows a flow from a forward bend into a headstand, a drill I often include in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41a13797-9a30-4eaf-99ad-601b47a54556) - !["Yoga is 99% practice & 1% theory." Holding Bakasana during a performance, with the chakra silhouette in the background reminding us of the energetic aspect of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/471cd6fc-daa6-4ac1-8cda-492f57beeba1) - ![A quick arm balance after a sound bath session. Even after deep relaxation, it feels good to connect with the body's strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59ea71c2-9fba-44c5-a955-8638bb18a406) - !["Yoga is a skill in action." Holding Eka Pada Bakasana, the one-legged crow pose, during a performance. This asana requires intense focus and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6199c187-a990-40f3-b551-886e4e3a61f7) - ![Challenging myself with a V-sit hold on parallettes. This is a pure demonstration of core and upper body strength, combined with balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/663e7bf9-d371-479d-b486-d98017a6b3b2) - ![That late-night craving for practice. Even when the body is tired, a few moments on the mat in an inversion can feel incredibly restorative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6943257f-f66e-4257-b1e5-8a061ace8227) - [Video: Having summer drinks in a yogic style. A fun challenge to hold a crow pose while sipping a drink, testing my stability and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/712873c6-3d5e-4fa0-bd3e-1034266d0474) - ![Time for some Pincha Mayurasana. This forearm stand is a fantastic pose for building shoulder and core strength, and we work towards it safely in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/738d7d83-bfcf-491a-93e8-d992320a5d3e) - [Video: "Don't run behind the asanas. Let them come to you." This video shows the practice of Vrischikasana (scorpion pose), a journey that requires immense patience and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7659d1b5-09d1-439e-a285-ee2ecafaa5a7) - ![Always in love with arm balancing. This is Eka Pada Koundinyasana, or flying pigeon pose, a dynamic asana that combines a twist with an arm balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7907bfdb-e4e3-448d-a1cf-ff57d06a9876) - ![Ending a session with Mayurasana, or peacock pose. This powerful arm balance strengthens the digestive system and tones the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844140bb-c3fd-4727-9211-553d07505424) - [Video: I have been doing this core drill for over 7 years. It involves controlled leg movements in a headstand and is one of the best ways to build deep core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/863abaab-60f8-402d-9236-efff83196d3d) - !["The poses are my prayers." Holding Mayurasana on blocks to get a deeper lift. Using props helps in understanding the alignment and mechanics of a pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86a6b4f2-7850-4ee1-818c-bcdd608e9617) - [Video: Handstand goals. This video shows a stable handstand hold, a result of consistent practice and building strength day by day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93d2fb0b-7d0a-4ca3-96b0-46ac715e1a07) - ![How can I miss my Brahmacharyasana (L-sit) when I see stairs on a trek? Finding opportunities to practice everywhere makes the journey more fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96a913b7-4808-4182-a890-03500f9fae91) - [Video: A flow from a standing twist into Parsva Bakasana (side crow). This demonstrates how we can seamlessly integrate twisting, flexibility, and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/989494b8-a94e-4eaf-8769-19578e5b5fb6) - ![Mayurasana on my favorite parallette bars. The bars help to get a better grip and lift, making the pose more accessible while still being challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98ad0f71-0483-48e2-bb22-605b8b46cb55) - !["The attitude of gratitude is the highest yoga." A moment of balance and strength in an arm pose during a performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9da6d0b3-72cd-4b09-bb7d-887e3312a244) - ![Handstand everywhere. Whether in the studio or at the gym, taking a moment to go upside down always feels refreshing and empowering.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a03b5f43-bbc5-4cc7-afce-51d8e2b53e61) - [Video: Exploring new places for arm balancing. Using a sofa to practice a press into a handstand is a creative way to build strength at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07e4a1d-f384-427f-8893-f90968cdf67f) - ![Inching towards being stronger with every practice. Here I am working on my grip and core strength with an L-sit hang.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8919e47-d746-432d-bd9e-f5027bf1e7f1) - ![Anytime, anywhere arm balancing is a must. A flying pigeon pose on the rocks during a trek, connecting my practice with the raw energy of nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a89e4449-e122-4d34-93df-5b376d341fef) - ![Good vibes only. A moment of playful balance in a headstand variation, with legs in Garudasana (eagle pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/add48193-67cd-406f-b80b-280ebfd1680a) - ![Yoga everywhere. A side crow on the beach, feeling the sand beneath my hands and the ocean breeze. The practice becomes a conversation with the elements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae2f35f7-9436-4dd4-a4d1-8ab0e6024e96) - [Video: Late-night cravings for an inversion. This video shows a core drill within a headstand, perfect for building stability and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5df5582-f04b-431b-a47f-301219a4a855) - ![Hello Sunday. A handstand in a spacious studio, enjoying the feeling of being upside down and the quiet focus it brings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8e346c4-f91f-4021-8322-d96e8decf0b3) - ![Ending the session with Pincha Mayurasana. This pose is a beautiful expression of strength and grace, and a goal for many of my students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c473eca9-8422-408a-8c58-d386986e0982) - !["Yoga is 99% practice & 1% theory." A challenging arm balance, Eka Pada Koundinyasana II, performed during an event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c804026b-041a-4096-9911-94c3e343d3c6) - ![Finding strength and balance in a funky one-legged crow pose. I love exploring creative variations of classic asanas to challenge my body and mind in new ways.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd5b423e-7c60-40b1-8a67-85b418943464) - ![Brahmacharyasana, or celibacy pose, by the poolside. This L-sit hold is a powerful test of core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8a4cb3-3db3-4fa9-b948-f25e517865f6) - !["Take the time to make the soul happy." A one-legged crow pose, Eka Pada Bakasana, which I once thought was impossible. It's a reminder to never give up on your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0fb24c8-d31b-4a40-b9d8-c57e2921ce2f) - ![I am glad I left my corporate job for this. A powerful firefly pose, Tittibhasana, by the pool, feeling content and aligned with my passion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f435c369-7a1a-4227-bb57-7718a7a1e10e) ### [Finding Freedom: Flexibility & Deep Stretches](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/finding-freedom-flexibility-deep-stretches) - ![Aum Namah Shivaya. A deep backbend in Hanumanasana (splits), offered in reverence at my studio. This pose opens the heart and the hips profoundly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a05f2d8f-2372-4bf0-b48a-5bfbf3939cc8) - ![Hello Sunday. A beautiful moment in Eka Pada Rajakapotasana (one-legged king pigeon pose) in the studio. This is a wonderful heart and hip opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70846718-904c-4bfc-a270-2fe1a5708c43) - ![More than flexibility, yoga is about mental preparedness. This deep King Pigeon pose is a result of an open mind and a trusting heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae749df1-4d1e-46a4-92ee-e4f92bc24fb7) - ![I'm not a natural backbend lover, but I practice them for my spinal health and posture. This is a variation of King Pigeon in splits, a very deep stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aea6e70f-a7c0-4a9e-ace6-a68445363549) - [Video: A quick stretch after my morning batches. This video shows me easing into Samakonasana, the middle splits, a pose that requires consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/174d088b-dc64-46b9-8ffd-c4e010bda574) - [Video: A mobility check after a workout. It's important to stretch after strengthening, and here I am moving into the middle splits to release my hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d9784d4-c894-45b8-801f-252d67ebe2b8) - ![Splits has always been my first love. A moment of quiet practice in the studio, sinking into the middle splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76e7de3c-8511-4984-b279-cc370adceff8) - [Video: Go vegan. A short flow showing the journey into middle splits. This pose teaches patience and the art of breathing into tight spaces.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81c9107c-1ad1-4013-9b30-4909e3bdbc82) - ![I am not naturally flexible. This middle split is the result of years of dedicated practice and trusting the process, not just focusing on the end result.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a232ae7f-465f-4f35-b901-bdaf7478c53b) - !["Yoga is about self-acceptance." Using a doorway to deepen a standing split. Props at home can be wonderful tools for your flexibility journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/169b66d8-6671-4744-a0ec-d8ca900bd4d9) - ![A standing split on the stairs. I love finding creative ways to explore asanas. Hatha Yoga offers such a wide variety of poses to discover.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b0b3a56-e0c4-4679-973c-9212d47efdd0) - ![Once a splits lover, always a splits lover. Another variation of a standing split using the stairs for support and depth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41c1854d-8f65-4b5e-a735-23e24e0c3912) - ![A standing stretch, Parivrtta Ardha Chandrasana (revolved half-moon pose). This pose challenges balance while providing a deep stretch for the hamstrings and spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/089b8c1e-50f2-4e6e-8f7e-cbe7dc4c207b) - [Video: Exploring new ways to move. This video shows a creative transition, a backbend walkover, moving from downward-facing dog to wheel pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/139449ec-fff4-4132-aadd-c87dd8d2dd2a) - [Video: A flow in my studio, moving through Chakrasana (wheel pose) and forward folds. The presence of the Shiva mural always makes my practice feel blessed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/143f1f6b-4868-49d1-a258-fc3368a65256) - ![Backbends not only make the spine flexible but also activate the Anahata chakra, our heart center. This helps in releasing pent-up emotions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/214e8779-89fd-4e49-8891-1578b5b9ffa3) - ![Backbend love. A simple yet deep backbend in nature, feeling the connection between my breath and the opening of my heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21cd8f09-3d9a-44da-ae72-e91bbdf4f85f) - !["I must be a mermaid." A variation of Hanumanasana (splits) on the beach, known as mermaid pose. It's a beautiful expression of freedom and fluidity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/236a4eee-2a3e-490b-aaa8-106f362cadb9) - [Video: My affinity and aversion towards backbends go hand in hand. This video shows the process of deepening into Rajakapotasana (king pigeon pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a53aad7-dcf1-466d-bff5-3d7990651238) - ![Happy World Vegan Day. A standing balancing stretch in my studio. My vegan lifestyle fuels my practice with clean energy and compassion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c5e8a44-afe1-4d37-82aa-4db9d417ffeb) - ![Even on hectic days, I make time for practice. Here, I'm in a deep forearm wheel pose, focusing on opening my spine and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/323e7780-a343-4a66-8e26-7d51d413c375) - [Video: Happy Gudi Padwa. A short clip of me practicing a forearm wheel pose, a deep backbend that requires both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/369af761-a0d0-48df-9b7b-a3ad7a71affc) - [Video: One of my favorite standing transitions, moving from a simple leg hold into a full standing split. This flow builds balance and hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39c371e1-bd0e-4919-ab1a-b29f2cf22553) - ![My all-time favorite, Utthita Hasta Padangusthasana. My bond with Hatha yoga became stronger while learning this pose, which beautifully combines balance and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39f8398b-1c26-463f-ab44-407fdc3d9f10) - ![Making the best use of available resources. Here, I am using my sofa to deepen the stretch in a wide-legged forward fold (Upavistha Konasana).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dec20bb-8d1d-40db-9753-fda27a9b6be3) - [Video: "Yoga is a moving meditation." A beautiful, silhouetted flow from a walking downward dog into a full split with a backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e4822fd-fb3f-44f1-87d2-b3d99c4ca718) - ![Happy New Year. A playful moment with my reflection, practicing a one-handed wheel pose in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e8a33ae-32b8-48bb-bde4-78b9019a24cd) - ![When you are emotionally caught, do more backbends. This forearm wheel pose is a natural healer, helping to release emotions buried deep within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f1f287d-4eb4-4e96-8e0f-afd2fcd78625) - ![Asanas are a way to connect with oneself. This variation of Chakrasana (wheel pose) helps in activating the chakras that lie within our body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4301c726-9be0-456e-811f-6fa7457e6aec) - ![A quick stretch after a tiring day. A simple Hanumanasana (front split) can do wonders to release the hamstrings and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44461e4e-ad5a-4493-a17d-55b6710eacea) - ![Compass pose with my favorite gal. This partner stretch is a fun way to work on hamstring and shoulder flexibility together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44a82465-9c38-4813-b13b-ac2a11c5a930) - [Video: Yoga on the beach. A short flow by the river Ganga in Rishikesh, moving through splits and forward folds, connecting with the sacred energy of the place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45f68f30-06b3-4952-88cf-1b9c41dbd79d) - ![Falling in love with yoga was my destiny. A deep forward bend with a bind, performed during an event. Every pose is an expression of that love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cabf3d3-dca6-40a2-b529-c8a9643110df) - ![Splits in any form is one of my favorites. Using the stall bars in my studio to achieve a deep standing split and backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50ec90a8-7a6c-430c-8855-aaf59c8316ca) - !["More stretching, less stressing." A deep hamstring and back stretch using the stall bars. This is a yummylicious way to create space in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5680caf8-b7ca-40d9-a7e2-e2fa3785ec53) - ![Backbend for mind, body, and soul. A simple wheel pose performed with grace during our annual event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/588074cb-4b07-49f6-9190-327c522683d0) - [Video: A yummy stretch is a must after a leg workout. This video shows a standing split variation at the gym to release the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5baa0cc5-43ff-4cec-ae25-7a2412b34b04) - ![Moving the spine in the opposite direction makes it strong and flexible. Ustrasana, or camel pose, is a fantastic heart opener that also improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dab960a-6298-42d1-b848-2b6a942d12a3) - ![Selfie time during practice. Capturing a moment in Eka Pada Rajakapotasana (one-legged king pigeon pose) in the studio mirror.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e0be5a4-2994-4240-8442-0905349bf172) - ![Opening up the heart chakra with a deep forearm wheel pose. This asana creates a beautiful arch in the spine, stimulating energy flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bbfa66a-e654-401f-be2d-04b9a1c6fa3a) - [Video: A late-evening practice with some combo transitions. This flow moves through pigeon pose, compass pose, and other hip openers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf0bf81-7bb7-4704-baba-acc3f5457700) - !["To a mind that is still, a whole universe surrenders." A moment of deep introspection in Padma Sarvangasana, or shoulder stand with lotus legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82f664e4-25ba-4bfa-abf6-40e00e53c405) - ![A yummy stretch is all I need after a good workout. An oversplit on a gym box, working on increasing my range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84101dc4-74b9-4800-b75b-7a68780366c0) - ![Splits used to be my obsession. Now, it's a passion. Here I am using sliders to work on my middle splits, showing how props can aid our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84fa68e0-31d4-415f-984b-7a5ae29813fd) - !["Through practice comes Yoga, through Yoga comes knowledge." A moment of rest and a gentle stretch on the banks of the Ganga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86fad578-dd9d-4e23-bd2c-4a9eb91aaa88) - ![A full front split, Samakonasana, during our third annual event. This pose represents dedication and the fruits of consistent practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f374744-685c-4418-9671-58fa608439d0) - ![Yoga on the beach. A beautiful Natarajasana (dancer's pose) against the sun, embodying grace and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/938bf74f-0ba6-4fd6-aebe-459ab4fa805f) - [Video: Yoga everywhere and anywhere. A post-workout stretching flow at the gym, moving through standing splits and middle splits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96112d33-4c24-4960-9146-59cb048207b1) - ![A deep hip-opening stretch in Durvasasana. This pose requires immense flexibility and is a testament to what the body can achieve with practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9334b29-60a3-4055-a497-d50088704df0) - ![Opening up my heart chakra with a king pigeon pose on the sofa. You can practice yoga anywhere, using everyday objects to assist your stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af72f271-78fb-4e5a-a2c9-dfeab6ac83c3) - ![The wall can be your best friend in self-practice. Here I am in Kurmasana (tortoise pose), using the wall to deepen this intense forward bend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b596eb2b-46d9-44e2-a668-12fecdae33b4) - [Video: A beautiful flow sequence in the studio, moving from Halasana (plow pose) to Karnapidasana and other deep stretches before transitioning into a headstand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b88c17ed-397f-4acb-9824-9ff2ee059fa2) - ![Happy weekend. A post-gym selfie in a split with a backbend. It's important to cool down and stretch after any intense physical activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9f50016-53ad-4907-a1b6-77451201706c) - ![A yoga flow from our third annual event. This is a variation of Durvasasana, a challenging standing pose that requires extreme hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d494d34b-8123-40c9-850d-ad0df536fbfa) - [Video: A backbend walk after ages feels so nice. This is a fun and dynamic way to warm up the spine and build strength for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d84de228-810f-4a2c-ad5a-fa36ce55131f) - ![Happy International Yoga Day. A deep, twisting backbend to celebrate the joy and gift of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb107a1f-8e9e-46dd-9b4d-d4b37c684f05) - ![Happy weekend. A selfie during a deep stretch in one-legged king pigeon pose. The yoga wheel in the foreground is another great prop for backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbea3546-2fd8-48a0-9fb5-a11559cf7857) ### [Partner & Acro Yoga](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/partner-acro-yoga) - ![Posing once again with my favorite girl. This partner stretch combines a wide-legged forward fold with a firefly arm balance, requiring trust and stability from both partners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12947264-309f-43d2-b3c0-c96eaa22a092) - ![Anytime, anywhere, yoga and only yoga. A fun Acro Yoga pose, front bird, against a beautiful mountain backdrop. It's all about strength, balance, and having fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2521d5bc-4935-47dd-96fa-a0805318af49) - ![Some quick Acro Yoga before dinner. This playful pose combines a pancake stretch for the base and a firefly pose for the flyer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2eb6d788-0c8d-4de8-ba44-31a2a41d684c) - ![Happy birthday gorgeous. Celebrating a student's birthday with a fun partner pose in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38c6945e-30f6-4b42-9132-ead62c50f551) - ![L-sit hold with my gals. A fun and challenging group pose, even in a saree. It shows that yoga is for every occasion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/455ef98d-cb21-4b95-9221-32bffcd108f6) - ![Capturing some wonderful memories on the mat. Acro Yoga is a beautiful way to build connection and trust with your practice partners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c368422-e118-447e-ab76-80430406648d) - ![An impromptu Acro Yoga session when there's accidental twinning. This star pose is a beautiful expression of balance and connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c3a2bf5-f759-4fb0-83e9-eec8b3fb893d) - ![Acro in the air. Combining aerial silks with Acro Yoga for a supported and playful lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88ea9fe6-7ee0-46dd-b4ca-2e75ed0ec3c6) - ![With my favorite vegan yogini in the frame. A beautiful Acro Yoga pose during a yoga retreat, surrounded by nature and good company.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95866f09-f0cf-4a3d-871b-dce4da2e39a1) - ![Time for some impromptu acro at a retreat. This fun group pose combines chair poses and an L-sit, showing the creative side of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a66edf3-ad8a-4820-aaf4-a1c17d898311) - [Video: Acro yoga with this little sweetpea. It's wonderful to introduce the playful side of yoga to kids, teaching them balance and trust in a safe environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbde85db-e03b-4e22-a52f-46a1b4069602) - ![Acro yoga after a long time with this beauty. This partner pose creates a beautiful shape, combining a downward-facing dog variation with a seated forward bend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be070a22-3353-4cfc-bf82-6ce90319f2e4) - ![Trust and enjoy the process, and everything else will fall into place. Another fun partner pose demonstrating balance and mutual support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd55fb32-7529-479f-ab36-22e6637ad96c) - ![Acro on the menu. A simple and sweet 'throne' pose with a young student. Acro Yoga is for all ages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc58c302-1d98-4fc8-ad5f-435cbeab5a2f) ### [Our Sacred Studio & Community](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/our-sacred-studio-community) - [Video: Yoga everywhere and always. A montage of our classes, showing students of all levels practicing backbends, inversions, and online sessions. This is our vibrant community in action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78db160f-cd86-4104-b4a8-bebf9c04012e) - [Video: A glimpse of our second annual event. This video showcases the synchronized yoga flow we performed together, celebrating our shared passion and progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2172791-650d-486e-bf53-084a08a29cf9) - ![Welcome to our new place. A group photo with my wonderful students and their families at the opening puja of our new studio. It's a space filled with good energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfbb5290-66c4-41de-8b97-de9535bd1693) - ![Welcome to the third annual event of Yog with Sushmita. A moment of performance, showcasing the skills and dedication of our students.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25360978-4155-4f2f-84c8-858d12e3a81c) - !["Slow down and everything you are chasing will come around and catch you." A moment of stillness and balance in nature, reflecting the peaceful philosophy we cultivate in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/474315c5-dbe5-4a86-a634-fc1da4480681) - ![With my yogic family during our studio's second anniversary. Here we are in a headstand variation, demonstrating unity and shared strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/754c87f2-f799-42dc-956b-391b772ffbd0) - ![Yoga doesn't only mean bending. It also means keeping the head, neck, and spine straight and erect, as seen in this meditative pose. This is the foundation of our practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ac8464a-eedd-47ad-a35b-142f157ef77b) - ![Acro in the air. Combining aerial silks with Acro Yoga for a supported and playful lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88ea9fe6-7ee0-46dd-b4ca-2e75ed0ec3c6) - ![A beautiful moment from our group performance. The focus and grace of my students make me incredibly proud.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bafa3a8b-e09e-453b-a4bf-a30bc867cadb) - ![Another shot from our group performance, creating a beautiful multi-armed goddess shape. This represents our collective strength and unity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9667497-8a23-45b7-8a92-27729947f6e7) - ![A student in a graceful split during our anniversary event. It's a joy to see my students shine and express themselves through yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed3aebee-3efe-438c-ad1c-cb2b15bad5b7) - ![Cheers to 4 years of YWS. This image from our fourth-anniversary event showcases the different dimensions of our offerings: Yoga, Aerial Yoga, Meditation, and Sound Healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa6e0030-3105-406e-887f-9df0e2a7150e) - ![The grand finale of our group performance. The energy and synchronization on stage were a beautiful testament to our journey as a yoga family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffd6d768-9e5e-428a-8ea9-a06468b881c8) ### [Yoga Beyond the Mat](https://mytribe.in/yog_with_sushmita/yoga-instruction-hatha-yoga/yoga-beyond-the-mat) - ![Yoga on the beach. A handstand on the sand in Rishikesh, feeling the energy of the earth and the sky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a280d07e-ae74-4e26-8376-ceaa787c1216) - ![Yoga on the rocks by the river Ganga. Holding a balancing pose here reminds me of the constant flow and stability of nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c999c9-915d-45af-8863-9a103966066a) - ![A balancing pose with closed eyes on an uneven surface by the river. This is a true test of mental calm and focus, the essence of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e21b9e24-9bb1-4d98-9ae4-28717107f84c) - ![Backbend on the beach. Releasing pent-up emotions with a wheel pose is a therapeutic experience, especially with the sound of the waves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e49ca100-d197-4a72-bc88-b896044247f5) - ![When you are emotionally caught do more and more of backbend. It releases all ur pent up emotions which are unanswered, hidden but need to be addressed to.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f1f287d-4eb4-4e96-8e0f-afd2fcd78625) - !["Slow down and everything you are chasing will come around and catch you." A moment of stillness and balance in nature, reflecting the peaceful philosophy we cultivate in the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/474315c5-dbe5-4a86-a634-fc1da4480681) - ![Yog doesn’t only mean bending here and there, but it also means keeping the head, neck and spine straight and erect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ac8464a-eedd-47ad-a35b-142f157ef77b) - !["Through practice comes Yoga, through Yoga comes knowledge, through knowledge love, and through love bliss." - Swami Vivekananda](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86fad578-dd9d-4e23-bd2c-4a9eb91aaa88) - ![Yoga on the beach. A beautiful Natarajasana (dancer's pose) against the sun, embodying grace and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/938bf74f-0ba6-4fd6-aebe-459ab4fa805f) - ![Yoga everywhere. An L-sit hold, or Brahmacharyasana, hanging from a tree branch. Nature provides the best playground for practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa436238-9294-48a9-ae85-440084017be3) - !["In the practice of Yoga one can emphasize the body, the mind or the self and hence the effort can never be fruitless.” - T. Krishnamacharya](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbbcc3df-7a58-41cb-b6a3-382524005214) - [Video: A snippet of my Sunday evening workout at home. Using stall bars for pull-ups, backbends, and shoulder stretches shows how you can create a versatile practice space anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dded70f0-0605-42d3-8770-9cdbaa015d76) - ![Happy weekend !!!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9f50016-53ad-4907-a1b6-77451201706c) - ![A yummy stretch is all I need post a good workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84101dc4-74b9-4800-b75b-7a68780366c0) - [Video: A yummy stretch is a must post legs workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5baa0cc5-43ff-4cec-ae25-7a2412b34b04) - [Video: Mobility check post workout ✌🏻](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d9784d4-c894-45b8-801f-252d67ebe2b8) - [Video: Yoga everywhere and anywhere ❤️❤️❤️](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96112d33-4c24-4960-9146-59cb048207b1) ## Meet your expert [Sushmita Mukhia](https://mytribe.in/yog_with_sushmita) ### My story Funny thing, I grew up in a house full of music but never vibed with it till I picked up the singing bowls. Now, each bowl kinda sings back at me, you know? Wasn’t strong at all before, hated those tough yoga poses – but the ones you dodge are the ones you need most, trust me. Years of sweating it out, found my core, found my calm. Meditation and puja were just routine till I moved out. That’s when they saved my sanity. Now I’m plant-based, vegan, and just grateful I get to share all this with folks who cross my path. ### My work - **Classes & Workshops**: I teach Hatha Yoga, Aerial Yoga, Sound Healing Meditation, and give diet advice – all in one place. - **Yoga – Strength & Calm**: We blend strength, flexibility, and breath. Yoga is my moving meditation, even on crazy days. - **Sound Healing Meditation**: Just listen to the Himalayan singing bowls, let the vibrations do their thing. We also do chakra balancing and Tratak (candle gazing). - **Aerial Yoga**: Yoga in the air! Upside down in a hammock, working on core strength and mobility. I call it Yog with Wings. - **Mixed Yoga Workshops**: Sessions mix yoga philosophy, Hatha, breathwork, and finish with meditation or a sound bath. ## More services from Sushmita Mukhia - [Aerial Yoga](https://mytribe.in/yog_with_sushmita/aerial-yoga) · ₹500-1,200 per session (estimate) - [Sound Healing and Meditation](https://mytribe.in/yog_with_sushmita/sound-healing-and-meditation) · ₹700-1,500 per person per session (estimate) ## Experts similar to Sushmita Mukhia on mytribe - [Yoga Instruction by Nikita Bhambhani](https://mytribe.in/yoga_trainer_nikita_bhambhani/yoga-instruction) · ₹900-2,500 per session (estimate) · Mumbai Metropolitan Area - [Traditional Yoga Instruction by Tara Menezes](https://mytribe.in/everydayyogawithtara/traditional-yoga-instruction) · ₹300-800 per group class (60 min) (estimate) · Marol - [Classical Hatha Yoga Instruction by Abhishek](https://mytribe.in/abhi.hathayoga/classical-hatha-yoga-instruction) · ₹1,200-4,000 per participant per 2-day workshop (estimate) · Mumbai Metropolitan Area - [Yoga Classes by Svādhyāya by Devyani](https://mytribe.in/svadhyaya_bydevyani/yoga-classes) · ₹400-1,200 per group class (estimate) · Svadhyaya - By Devyani - [Yoga Instruction by Samarth Jani](https://mytribe.in/yogabysamarthjani/yoga-instruction) · ₹1,200-3,500 per session (estimate) · Zenergy - [Yoga Classes by Yoga with Anindita](https://mytribe.in/yogawithanindita/yoga-classes) · ₹400-1,500 per session (estimate) · Yoga with Anindita - [Yoga & Fitness Coaching by Pinky Shah](https://mytribe.in/pinkyshah_arts/yoga-fitness-coaching) · ₹400-2,000 per session (estimate) · Mumbai Metropolitan Region (MMR) - [Classical Hatha Yoga Programs by Abhivarah](https://mytribe.in/abhivarah/classical-hatha-yoga-programs) · ₹2,500-7,000 per person per workshop (estimate) · Mumbai Metropolitan Area - [Hatha Yoga Workshops (Isha System) by Yogam](https://mytribe.in/yogam.life/hatha-yoga-workshops-isha-system) · ₹3,200-5,000 per 4-day workshop (estimate) · Yogam Isha Hatha Yoga - Navi Mumbai - [Yoga Classes (Group & Personal) by Thorat Yogashala](https://mytribe.in/shrithorat_yoga/yoga-classes-group-personal) · ₹300-600 per group class (estimate) · Hiranandani Gardens - [Women's Group Yoga & Fitness by Namaste Yoga Classes](https://mytribe.in/namasteyogaclasses/women-s-group-yoga-fitness) · ₹350-900 per session (estimate) · Namaste Yoga Classes - [Yoga Instruction by Sonali Shinde](https://mytribe.in/_shindesonali6/yoga-instruction) · ₹300-800 per group class session (estimate) · Krida Sports & Academy ## Book To book Sushmita Mukhia, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20Instruction%20(Hatha%20Yoga)%20by%20Sushmita%20Mukhia.)