--- title: "Foundational Yoga Flows and Mat Practice with Surbhi" description: "Join Surbhi for mindful mat practice. From Vinyasa flows to restorative sessions, focus on progress, not perfection. Build your yoga foundation with expert guidance." canonical: https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/mat-practice-foundation-flow last_updated: 2025-09-21 --- # Foundational Yoga Flows and Mat Practice Tribe Verified · Authentic yoga practice for all levels By [Surbhi Sachdeva](https://mytribe.in/yogascapesbysurbhi) · Retreats hosted at various locations across India · ₹18K per person (Residential) (estimate) Part of [Yoga Retreats & Workshops](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops). [View full gallery](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/gallery) Whether you are just starting your journey or looking to deepen your existing practice, these flows are designed to build strength and mindfulness. It is not about being perfect; it is about showing up for yourself. ## Photos and videos - [Video: Reflecting on the journey that yoga has woven into my life. It's more than just poses; it's a profound journey inward, teaching me patience, resilience, and self-compassion with every asana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ed660a7-2595-4fd4-8f68-d755ebef68a5) - ![A core part of my retreats is providing hands-on, personal guidance. Here, I'm helping a student find a deeper expression in her pose during our Dehradun retreat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/722b3659-d195-4c49-a390-b50f19c568ac) - ![Sun, sea, and a little asana. Finding a moment of peace and connection on the water, reaching up to the sky in a seated lotus pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06117af6-38a0-4547-a9b6-0c7b1051d363) - ![Life is beautiful. A gentle heart-opening pose on the sand, connecting with the earth and the sky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9f60d1f-91eb-4ea3-80c1-d540d52def29) - ![A silhouette of a one-legged king pigeon pose against the setting sun. Practicing on the beach as the day ends is a truly magical experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5ce7683-094b-4f8a-8999-2cc0e80d906d) - [Video: Pincha has always been a special part of my practice. This hollow back variation still humbles me, reminding me that balance is something we must continually nurture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fd86e8c-b988-449c-b989-eb4b06e4663c) - [Video: Join me to end the year on a high note with 108 Suryanamaskars. This is a free class for everyone to experience the powerful energy of sun salutations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b07a5fad-2f4c-4ea8-bacc-5fd403399c73) - ![Happiness is a handstand by the sea. The feeling of balancing on my hands with the sound of the waves is pure joy and freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e58dedb-040d-494e-8173-8bbaab5055ae) - ![Dive into daily practices that rejuvenate your body and calm your mind. Here, our retreat group is finding their center together in a beautiful, light-filled shala.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe4068d-8b9a-4b88-9f0d-f8663eb57aad) - ![A student gracefully moving into Triangle Pose (Trikonasana) during our International Yoga Day event. This pose is wonderful for creating space and length in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b10270de-0ae7-4e48-b70d-03903546bdfa) - ![Guiding students into a restorative Child's Pose. This is a moment to surrender, connect with the breath, and release any tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6ff2d1e-2b47-4235-8e50-230aaf10cddc) - ![Students lifting their hearts in Cobra Pose (Bhujangasana). This gentle backbend is perfect for strengthening the spine and opening the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57311938-e48e-42f8-9dc0-ba5c2fc4948c) - ![Demonstrating a variation of Side Plank (Vasisthasana) on stage during a yoga event. This pose is a great way to build core and arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9abf0259-0717-4a9e-9822-db0840c4ade8) - [Video: I couldn't have asked for a better setting for my practice. This is a simple, gentle flow on the beach, moving from downward dog to pigeon pose with the rhythm of the waves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c959199-25f6-4641-99ef-93703f63937c) - ![Embracing the divine feminine energy with a heart-opening camel pose by the river. A perfect way to honor both Mahashivratri and Women's Day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/970365ac-62a5-4516-9c8d-ad5e54ddd1bb) - ![Daily yoga and meditation sessions are a cornerstone of my retreats. Here, I'm assisting a student in boat pose, helping her find core strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fde4e968-80c3-41f3-b942-c9acf7bed6f6) - ![Would you like me to plan my next yoga retreat in a tropical paradise? A balancing pose against a sunset beach backdrop is always an inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dd366a0-a1c4-41a7-bc39-98ce70eea262) - [Video: A little Monday motivation. A consistent yoga practice, even a simple one like this, can help you find success and balance in every walk of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35741cf3-9eac-4f5e-8dc8-9e5bbbb459aa) - ![Embracing the power of balance and mindfulness in the corporate world. Here, a group of employees starts their day with a gentle bridge pose to open up the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7715bd3f-883a-474b-90c6-8172c68ccac9) - ![A corporate yoga session focusing on shoulder and neck mobility to release tension from sitting at a desk. Simple movements can make a huge difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17f81a70-a340-48cf-aa0d-fe33165adc8c) - ![Leading a corporate class through a seated warm-up. Even a short session can help improve focus and reduce stress during the workday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11723bd5-18aa-4562-88e9-739be35b5a06) - ![Offering a gentle assist in a seated twist during a corporate wellness event. These sessions are tailored to address the specific needs of office workers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0f34748-003a-4449-8c7c-e9fc2390f5a7) - ![A corporate group practicing a breathing exercise to calm the mind and improve focus. Mindfulness is a powerful tool for workplace well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff31a579-6dea-4e06-b2a9-3d0dd4c3c43f) - [Video: No winter blues here, just blissful moments of practice. Even when it's cold outside, moving your body can generate warmth and positive energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/450189c5-1e73-45f0-918d-38e235542e1e) - ![Awaken your senses with a soulful sunrise yoga flow. My retreats often begin with Kriyas, Pranayama, and Asanas to set a positive tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f37f4256-5a61-4609-b279-4b50fcb091ac) - [Video: The key to a sustainable yoga practice is conscious intention and inner compassion. This dancer's pose by a waterfall is a reminder to practice with both strength and grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b480d983-e1ef-432b-8e8f-4d8f19bef098) - [Video: Growth isn't linear. This video shows the real process of practice: trying, failing, learning, and growing. It's about embracing the journey with patience and lightness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeb468a4-ec41-4485-add2-a0b0fe313d61) - ![A powerful handstand variation on the beach. On Dussehra, this pose reminds me of conquering inner demons and finding strength and light within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d382887-d58b-474f-b221-072e0503441d) - [Video: Surya Namaskar (Sun Salutation) is a powerful daily ritual. This video explains why this tribute to the sun is so beneficial for physical, mental, and spiritual well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fad2116-dfc3-443a-b813-24e6556f6774) - [Video: Have you tried this feel-good stretch? This supine twist is a wonderful way to release tension in the spine and hips, boosting your mood and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da9d33da-32cb-4c85-b622-0bfa008114d4) - [Video: This video shares three variations of Viparita Karani (Legs-Up-the-Wall Pose) to make it accessible for everyone. It's a deeply restorative posture that calms the mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46402aa5-9ca9-460c-9944-65cdab8be43f) - [Video: The joy of flowing through simple postures. This is a gentle reminder to move your body, which can uplift your spirits and boost your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00c3750d-0899-4e95-8515-bfb0cb3dd79e) - ![A challenging arm balance on the beach. On Janmashtami, this reminds me of Krishna's teachings on yoga as an inner journey to transcend limitations and find our divine nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d28b7f1-d7b5-44df-ab67-c5a876b5d048) - [Video: A little slice of South Korea. It's amazing to connect with the global yoga community and share beautiful memories from practices around the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffcae1d6-df17-46ad-a307-96e9d19f12c2) ## About Mat Practice: Foundation & Flow In these sessions, I focus on building a strong foundation rather than pushing for advanced poses. Whether we are moving through a morning Hatha flow or holding a gentle restorative stretch, my priority is helping you listen to your own body. If you are having a wobbly day, that is completely fine—I always provide modifications to make sure you are practicing safely and comfortably. My approach to mat practice is rooted in the belief of progress, not perfection. I know that the most intimidating part of starting yoga can be the fear of not being flexible enough or strong enough, but my classes are designed to be safe, kind, and often a little silly. We move at a pace where you can learn, not just copy. I structure these classes to include: - **Vinyasa & Hatha Flows:** These are the heart of my practice, where we link breath to movement to build heat, strength, and stamina. - **Restorative Yoga:** When you need to slow down, these sessions help you release tension and calm your nervous system. - **Alignment-Focused Asana:** I do not just demonstrate; I explain why we are doing a pose and how to set it up so you do not strain yourself. Whether you are a complete beginner or someone looking to refine your technique, you will find a welcoming space here. We often work on inversions, balance, and core strength, but we do it with a sense of playfulness. I avoid the 'do this or else' mentality. Instead, we explore the limits of our bodies together, with plenty of room for modifications. If you are looking for a practice that helps you build a long-term habit without the pressure of having to nail every pose, you are in the right place. ## About Surbhi Sachdeva I am Surbhi. I believe yoga should be about progress, not perfection, so expect plenty of laughs when we hit those wobbly bits. I do not believe in scolding; I prefer to explain how a move works so you can actually feel it in your body. [See all of Surbhi Sachdeva's services](https://mytribe.in/yogascapesbysurbhi) ## More from Yoga Retreats & Workshops by Surbhi Sachdeva - [Featured](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/featured) - [Our Retreats: The Full Experience](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/our-retreats-the-full-experience) - [Aerial & Acro Yoga: Playful Connections](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/aerial-acro-yoga-playful-connections) - [Mindfulness & Healing](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/mindfulness-healing) - [Hear From Our Community](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/hear-from-our-community) - [Upcoming Retreats & Workshops](https://mytribe.in/yogascapesbysurbhi/yoga-retreats-workshops/upcoming-retreats-workshops) ## More services by Surbhi Sachdeva - [Ballet for Kids](https://mytribe.in/yogascapesbysurbhi/ballet-for-kids) - [Sound Healing Sessions](https://mytribe.in/yogascapesbysurbhi/sound-healing-sessions) - [Yoga & Movement Instruction](https://mytribe.in/yogascapesbysurbhi/yoga-movement-instruction) ## Similar work from other experts - [Mat Yoga: Vinyasa Flow & Hatha Foundations](https://mytribe.in/aayanayogaacademy/group-yoga-classes/mat-yoga-flow-foundation) by Aayana Yoga · Group Yoga Classes · Online and at studio in Jayanagar, Bengaluru - [Core Asanas & Foundational Yoga Flows](https://mytribe.in/yogabydeeksha/yoga-therapy-sessions/core-asanas-foundational-flows) by Deeksha Tripathi · Yoga Therapy Sessions · Online, at studio in Talaghattapura, or at your location in Bengaluru & Delhi NCR - [Your First Step: Yoga for Beginners](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/your-first-step-yoga-for-beginners) by Mayura Pednekar · Yoga Classes (Online & Private) · Available online; In-person classes across Mumbai - [Start Your Yoga Journey with Guided Practice](https://mytribe.in/vinaykyogaandtherapycenter2022/personalized-online-yoga-instruction/your-yoga-journey-starts-here) by Urmila · Personalized Online Yoga Instruction · Available exclusively online - [Beginner Yoga Classes: Start Your Practice Simply and Safely](https://mytribe.in/yogabykriti/yoga-classes/getting-started-yoga-for-beginners) by Kriti · Yoga Classes · Available exclusively online - [Yoga for Beginners: Build a Gentle Foundation](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person/yoga-for-beginners-your-first-steps) by Parul Jain · Group Yoga Classes (Online & In-Person) · Available Online, Studio in Bellandur & Sessions across Bengaluru ## Book To book Surbhi Sachdeva, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Surbhi!%20I%20saw%20your%20'Mat%20Practice%3A%20Foundation%20%26%20Flow'%20cluster%20on%20mytribe%20and%20would%20love%20to%20know%20more%20about%20your%20class%20timings%20and%20if%20you%20offer%20trial%20sessions.)