Demanding practices, quick fixes, and why real transformation requires showing up—especially when it's hard.
There's a particular kind of discipline that comes from doing the same thing, in the same way, at the same time, for years. Not because someone's watching. Not because it's trending. But because the work itself demands it—and because you've learned to trust what happens when you stay consistent.
Sonakshi Dhamija knows this rhythm well. For nearly a decade, she's been practicing and teaching Ashtanga yoga, one of the most physically demanding forms of the practice. It's the kind of discipline that doesn't announce itself, doesn't promise overnight results, and certainly doesn't fit neatly into a five-day crash course. It's also exactly the kind of practice that changes everything—if you're willing to put in the time.
The Accidental Beginning
Sonakshi's journey started, like many transformative ones do, almost by accident. In 2015, while completing her Master's in Literature, she took a spontaneous trip to Mysore. She was 21, navigating anxiety, searching for something she couldn't quite name. A chance meeting with renowned yoga teacher Deepika Mehta in Goa led her to return to Mysore in December of that year—a trip that would recalibrate her entire trajectory. "My first trip to Mysore wasn't an easy one, but it was definitely what I needed," she says. "Which is why I keep going back. Even after ten years." At the time, structured yoga courses were hard to find. So Sonakshi turned to YouTube, teaching herself the fundamentals. When she returned and completed her degree, she realized her path had shifted. Teaching had always called to her—yoga became the medium through which she could answer that calling. What she discovered in Mysore was the practice of Ashtanga yoga in its traditional form—something that brought her back to herself, that gave her a glimpse of what it feels like to be truly grounded. "It was the first time I experienced something so traditional that gave me a sense of connection to myself," she reflects.
The Hard Truth About Hard Work
If you're looking for yoga as escape, Ashtanga probably isn't for you. It's a demanding practice—physically, mentally, structurally. The kind that asks you to show up six days a week, ideally at the same time, ideally in the same way. The kind that doesn't accommodate excuses or short-term motivation. "It's no secret that Ashtanga yoga is a demanding practice," Sonakshi admits. "But the kind of results you get are insane. That's what kept me with it. The more I did it, the more benefits it brought to my life." She's quick to cut through the noise around what Ashtanga "should" look like—the rigid timings, the orthodox schedules, the performance of dedication. "A lot of people think it has to be done six days a week, from this time to that time. I think all of that is just noise. One should do what works for them." What matters, she's learned, is that the practice adds to your life rather than becoming another task on an already overwhelming list. "It is my downtime. It brings me back to myself and makes me feel more connected, so I can function in the real world better." Her approach is pragmatic, not dogmatic. And it's grounded in a philosophy she's come to trust: nothing good comes easy, anything worthwhile comes with a lot of hard work—and she's not afraid to put in that work. Through years of practice, Sonakshi has developed a clear understanding of what yoga actually offers—not the Instagram version, not the wellness-industrial-complex version, but the real thing. "True learning comes from experience, not just books," she says. "Physical movement can be a doorway to the mind—a tangible way to find stillness and awareness." This is the philosophy she passes on to her students: just move. Whether it's yoga or something else entirely. Because movement, she believes, is the key to transformation. She teaches through the Tristhana Method in Ashtanga—the alignment of breath, gaze, and posture—helping students find stillness and presence in practice. It's a method that directly challenges the common misconception that asanas are superficial or secondary. "Yoga has given me a lot of structure and routine in my life. It's given me clarity. It's given me trust in myself—all of which I did not have before. I was extremely lost." When people ask how she found yoga, she has a ready answer: "Yoga found me. And I'm so grateful for that."
What Progress Actually Looks Like
If you've been training long enough, you know the metrics shift. What counted as progress at 21 looks different at 30. What felt like a good session when you were chasing PRs might not be what serves you now. Sonakshi's definition of a good practice has evolved considerably over the years. "When I was younger, good practice would mean pushing myself to my limits, doing 100% every day. But as I've grown older, I've come to understand that any practice is good practice. The only bad practice is the one you didn't do." It's a mature perspective—one that comes from years of actually doing the work, not just talking about it. Her physical practice has changed depending on where she is in life, what she's dealing with off the mat, how attentive she can be to it on any given day. "How you deal with your practice, how attentive you are to it, depends on what you're going through in your life—how it shows up on the mat, and how the practice on the mat shows up in your life," she explains. "In the last decade, I've had difficult times. The practice has always been there for me. It's never disappointed me whenever I've gotten back to it. It's always supported me and given me reassurance and grounding." Her practice has become a reminder: no matter how hard it gets, it will always get better. For those intimidated by Ashtanga's reputation—the six-day weeks, the early mornings, the physical demands—Sonakshi offers a surprisingly accessible entry point. "It's only about getting to the room and having a little bit of curiosity and willingness to try new things," she says. "How I approach teaching a beginner is with a lot of patience and trust—which is required from both the teacher and the student." If you have only five minutes to begin, she recommends starting with a seated practice: a few stretches, but mainly focusing on getting into your breath, getting grounded. "That's the foundation of it." It's not about quick results or quick turnarounds—if that's what you're after, this might not be for you. But it is something that will stick with you through your life if you let it.
Building the Infrastructure
After spending years traveling to different places to learn from different teachers—people who excel at specific aspects of the practice—Sonakshi co-founded Equal Ground, a wellness conference and festival in Delhi focused on bringing traditional Indic knowledge back into conversations about mental, physical, and emotional well-being. "Equal Ground is an attempt to bring them all under one roof," she explains. "A capsule of learning where we can access this knowledge in our own city." The festival takes place March 7th and 8th at Travancore Palace in New Delhi. It's the same philosophy she applies to her teaching: make the work accessible without diluting its substance, create the infrastructure that allows people to do the real work—then get out of their way and let them do it. The Everyday Athlete isn't defined by podium finishes or social media metrics. It's the person who shows up—especially when it's hard, especially when no one's watching, especially when the results aren't immediate. Sonakshi Dhamija has been showing up for nearly a decade. Not because it's easy. Not because it's trendy. But because she's learned what happens when you trust the process, respect the discipline, and commit to the long game. That's the kind of work that actually transforms.
Sonakshi teaches Ashtanga yoga in Delhi and is co-founder of Equal Ground, a wellness festival bringing traditional Indic knowledge to conversations about holistic well-being.
