When the World often celebrates the fast, the loud, and the visible, Ritika Tyagi reminds us of the quiet power of presence. Her journey with yoga has been anything but performative—it is personal, poetic, and profoundly rooted in lived experience. From her early curiosity to her current embodiment of yogic wisdom, Ritika’s path has unfolded with softness, surrender, and a deep reverence for the practice as a way of being, not just doing. In this intimate conversation, she opens her heart about how her practice has evolved, how she navigates change, and what it truly means to live yoga—off the mat, in marriage, and in the sacred rhythm of everyday life.
Let’s step into her world.

1. Since our last chat, how has your yoga practice changed or grown?

Hello, Namaste. First of all, I am grateful for the opportunity to speak with you again; I feel honoured. 🙏🏻 Let’s talk about my practice now: Yes, it has changed. My practice has become deeper and softer since our last talk, much like a river carving out new routes through ancient soil. Yoga, for me, has become less about doing and more about being. I still move through asanas, but with more presence and less performance. Breath has become my teacher. Silence, my closest companion. I’ve been leaning into the quieter aspects of yoga—those moments between breaths, the stillness that follows movement, the space where awareness settles. Meditation has gently taken root, not just on the cushion but in how I move through my day, how I listen, how I speak. It feels like yoga is no longer something I do—it’s something I am. A way of being in tune with life, with nature, with the ever-changing rhythm of the world around and within me.
My yoga practice has taken a quieter turn, changing from a focus on form to an embrace of essence.
It has changed by slowing down. Where once I chased perfection in asana, I now rest in the simplicity of breath, awareness, and being. My practice has become more meditative, more devotional.
It has grown through inner expansion. I’ve begun integrating Yogic philosophy into daily living — honouring satya (truth), ahimsa (non-violence), and saucha (purity) not just as ideals, but as everyday choices.

2. Have you explored any new yoga styles or healing methods recently? What drew you to them?  

While my core teaching is deeply rooted in traditional yoga, I believe that the ancient wisdom is vast and ever-unfolding. Recently, I have been exploring subtle aspects of Pranayama and Yoga Nidra more deeply, not just as isolated techniques, but as powerful healing methods that reconnect us with our inner rhythms and the natural flow of life. What draws me to these practices is their profound ability to cultivate presence and inner awareness beyond the physical body. Pranayama, or breath control, is the very bridge between the body and mind, and through conscious breathing, we can harmonise our energy and bring healing to both mental and emotional layers. Yoga Nidra, often called yogic sleep, offers a gateway to deep relaxation and restoration — a practice that works on the subtle layers of the mind, helping release stress and trauma held in the subconscious. These practices complement the physical asanas beautifully, completing the holistic approach of yoga as a way of life. For me, exploring these healing methods is about honouring the timeless tradition of yoga while inviting its subtle, transformative energies to flow in our modern lives.

3. What’s one challenge you’ve faced this year in your personal or teaching journey, and how did you overcome it?

This year, life offered me a sacred shift—I entered the beautiful rhythm of marriage. With it came a dance between the known and the unknown, between the self I had nurtured and the shared space of “we.”

Balancing my inner discipline with the spontaneous flow of relationship was not without its waves. There are moments when time felt scattered, when silence is rare, and my mat looked at me like an old friend waiting patiently. But in those very moments, I am finding the deeper Yoga—the Yoga of presence, of surrender, of soft adaptation. I breathe deeper, slow down, and let the teachings reveal themselves in the quiet acts of daily life—making space, listening fully, and learning to love without losing myself.
Yoga taught me again that it is not a separate practice, but the thread that weaves through every relationship, every transition, every breath.
Marriage didn’t pull me away from my path—it expanded it. It reminded me that harmony isn’t something to control, but something to attune to, like a mantra echoing in a shared silence.

“In marriage, I discovered the Shakti of Yoga—the gentle power of presence, fluidity, and devotion. It wasn’t about balance alone, but about becoming the space where love and practice merge, where softness becomes strength.”

4. Do you have a favourite yoga book, podcast, or teacher that’s inspiring you right now?

Yoga, to me, is the eternal teacher — unfolding with each breath, whispering through silence, guiding through stillness.

BUT, These days, I sit with the Bhagavad Gita- not merely as a grantha (scripture) to be read, but as a jīva jñāna (living wisdom) that reveals the dharma of the heart, the path of karma, and the bhakti of surrender. Each verse is a mirror, reflecting dharma, devotion, and the dance of life.
I’ve shared a little of my whispers through a humble podcast (Yoga for Mind, Body, & Soul). And as of now, I am watching a very old series on YouTube about the Upanishads.
And truly, every soul I meet is a teacher, a reminder to remain present, to listen deeply, to walk gently on this sacred path. As of now, my own life is being an amazing teacher as I started to walk a beautiful journey, and this journey really needs me to learn, accept everything with patience. 

5. How do you care for your mental health as a teacher who holds space for others?

As a yoga practitioner, I deeply believe in the ancient yogic principle “Yatha Pinde, Tatha Bhramande”, which means “As is the microcosm (the individual body), so is the macrocosm (the universe).” This comes from the classical yogic and Ayurvedic traditions, particularly found in the Upanishad and echoed throughout Ayurveda and Sankhya philosophy. This principle reminds me that my inner world is a reflection of the outer world, and maintaining harmony within myself is the foundation to support others authentically.

To care for my mental health, I regularly engage in:

1. Mindful breath awareness (Pranayama) to calm and centre the mind,
2. Meditation to cultivate presence and spaciousness beyond the constant chatter,
3. Self-reflection  to observe my thoughts and emotions without judgment,
4. Maintaining a balanced lifestyle aligned with natural rhythms — nourishing my body and mind with wholesome food, rest, and nature,
5. And, importantly, setting clear energetic boundaries so I can hold space for others without losing myself.
6. By nurturing my inner balance and presence, I can offer my students not just postures, but a living example of yoga as a profound way of life.

6. What’s a common fear or doubt you hear from students, and how do you help them with it?

Nothing much! General health concerns.
However, many people, both younger and older students, worry about “what others will think of me.” It shows up in class when someone hesitates to close their eyes, try a new pose, or need to be still and there is one movement I include for the closing ritual in my every class — is to touch the whole body in certain way and the starting people could not even touch their body, leave the inner real self alone. Yoga helps us let go of all that. It teaches us to turn inward, to stop chasing approval, and just be present.
I always remind my students, “No one’s watching you. This is your space.”

Over time, that fear fades, and confidence grows from within.
That’s the beauty of the practice.

 

7. How has being a woman shaped the way you teach or experience yoga?

Being a woman has made my yoga journey more intuitive and connected to the deeper layers, like emotions, breath, and inner awareness. I naturally tune into the subtle energies, and that shows up in how I teach. For me, it’s all about balance — not just physically, but between the masculine and feminine within us like Shiv Shakti. Yoga helps bring those energies into harmony. Women often have a natural sensitivity and spiritual connection, and I see that as a strength in both practice and teaching. I try to create a space that’s more about presence and self-discovery.

8. What does your ideal self-care day look like from morning to night?

For me, self-care is about slowing down and staying connected & listening to breath, body, and the present moment.
I start early, with just a few minutes of some quiet breathing. Then a gentle yogic stretch like a supine twist to wake up the body — nothing intense, just mindful movement. Then I sit in Malasana to drink a glass of water kept in a copper bottle overnight. After taking a shower and getting clean, I have to clean the home both inside and out in order to get ready for my Sadhana (puja). After that, I do Jalneti kriya and then I do my yoga. If we are fortunate enough to have sunlight in London, I love to take advantage of it.
Breakfast is light and simple, like fruit & mostly soaked nuts. Through the day, I focus on doing things with presence — whether I’m teaching, reading, cooking or just walking outside. I try to take small pauses to check in with myself, especially during busy moments. Evenings are for slowing down — Walking, maybe a bit of stretching & quiet reflection, but sometimes I do feel like doing something intense & energetic, so it is what my body asks me to do.  I try to keep dinner light.  A few minutes of Pranayama (breathing practices) or chanting helps me sleep peacefully. Also, a thoracic stretch works amazingly. Navel oiling when I am ready to sleep, always. 

No matter your age or schedule, self-care doesn’t have to be fancy — it just needs to be intentional.

9. What’s one moment in your yoga journey that made you stop and say, “This is why I do this”?

I was practicing under the Sun one quiet morning, and typically, the heat or the Sun’s powerful energy would irritate me. However, something happened within me (I am still unsure of the specifics), and I sat with my breath in that location. There was no movement, no goal, just presence. I performed a long yet brief Savasana, devoid of any external music or sound. It was just me, my breath, and the Sun in that moment. And in that stillness, I felt whole. I realised I didn’t need to become anything else. I am enough. That moment reminded me, this is what yoga is — a return to the truth of who I am, a return to acceptance of who I am- let it be if it hurts, irritates, it is Who I am as a being, and I have to explore & keep loving all the aspects. 

10. What advice would you give your younger self when she was just starting yoga?

I don’t think I’d whisper a single word to her. She was curious, raw, and beautifully unaware of how this path would shape her. Every breath she took, every mistake, every wrong move, every moment on & off the mat — it was all perfect in its becoming. She didn’t need advice. She needed experience. And she lived it.
I’m here today — grounded, grateful, and growing — only because she dared to begin without knowing. So if anything, I’d just smile at her and say, “Keep going. You’re already walking the path.”

11. What does “healing” mean to you today, through the lens of yoga?

Healing through yoga is a return — a gentle realignment of body, breath, and mind. It is found in the quiet moments in the rhythm of mindful breathing, where presence blooms and peace unfolds. Each breath is a healing thread, weaving harmony between our inner world and the life that flows around us.
In yoga, healing is not a distant goal, but a daily dance & movement with awareness — a sacred art of coming home to our real selves.

12. What are you most excited about in your journey ahead, as a woman, teacher, or learner?

What excites me most in the journey ahead —as a woman, teacher, and lifelong learner— is the unfolding of who I truly am.
As a woman,
I’m learning to honour my softness as strength, to trust my voice, and to walk this path with grace, even when it’s messy.
As a teacher,
I’m deeply moved by the moments when a student reconnects with their breath, feels stillness for the first time, or simply begins to listen within. These quiet shifts feel like miracles.
As a learner,
I’m in love with the depth of Yog. The more I study, the more I realise— this path never ends. There is always more to feel, to understand, to become. My journey ahead feels raw, real, and beautiful. It’s not about reaching somewhere, but about being more present, more honest, more aligned with life itself.

Thank you for this wonderful conversation; this really has given me the time to reflect on my real self, again.

Message from us:

Thank you, truly, for taking the time to sit with this reflection. Having Ritika Tyagi share her journey here was nothing short of a blessing. Her words remind us that yoga isn’t always loud or visible—it’s in the pauses, the breath, the becoming. As a woman, a seeker, and a guide, Ritika embodies the grace that comes from walking the yogic path with authenticity. I hope her story reminded you, as it did me, to return to your centre, soften into your truth, and keep listening inward.

Until next time—stay grounded, stay open.

With love,
Shweta Arya 

FOUNDER AND OWNER (HOLISTIC HEALTH WITH SHWETA)