01
Sunrise Vinyasa
Sixty minutes, dock or studio. Built around five core sequences. Same shape every Monday, never quite the same class.
Coach · Wellness Coach · Breathwork · Yin
AnikaRao.
12yr
Practice
4,200
Hours taught
14
Retreats led
180
Students
A practice is not what you do on the mat — it is what the mat slowly teaches you to bring to the rest of the day.
A note from the mat
Schedule.Weekly.
TIME
Mon
Tue
Wed
Thu
Fri
Sat
Sun
06:00
Sunrise Vinyasa60 min
Sunrise Vinyasa60 min
Sunrise Vinyasa60 min
Long Practice90 min
07:30
Breath Lab45 min
Breath Lab45 min
Silent Sit40 min
09:00
Strength Flow75 min
Strength Flow75 min
11:00
Private 1:1open
Private 1:1open
17:00
Yin Slow75 min
Yin Slow75 min
Yin Long90 min
19:00
Restore60 min
Restore60 min
Silent Sit40 min
Vinyasa
Strength
Breath
Meditation
Six signature protocols.
02
Yin Slow
Seventy-five minutes of long holds. Hips, fascia, breath count. Built for the second half of the day — sleep is better after.
03
Breath Lab
Forty-five minutes of structured pranayama — Box, 4-7-8, alternate-nostril, and a guided cool-down. Sit-only, no asana.
04
Strength Flow
Seventy-five minutes of slow strength work — sun-salutations stacked into long holds, with two arm-balance windows. The most demanding class on the timetable.
05
Restore
Sixty minutes of fully supported restorative shapes with breath and one long savasana. Cushion-and-blanket only.
06
Silent Sit
Forty minutes of guided silence — three short bells, no asana, no music. Best taken on Sunday before the week starts.
A practice kept up.
12yr
On the mat
Since the first class in 2013
4,200
Hours taught
Logged across studios, retreats, one-to-one
14
Retreats led
Across Goa · Munnar · Rishikesh · Greece
180
Regular students
Across the weekly + private roster
Training and lineage.
2024
Continuing Education
Trauma-Informed Yoga Certification under Hala Khouri. Updated my whole one-to-one practice in the year after.
Online + Berkeley CA
2022
300-hr Advanced YTT
Advanced asana, anatomy, and teaching methodology with Christopher Sutton and the Rocket lineage.
Goa, IN
2020–22
Pranayama & Breathwork
Two-year apprenticeship with Lucas Rockwood — daily practice, theory, and the foundation of the Breath Lab class.
Thailand + remote
2019
Vipassana 10-day
First Vipassana sit at Dhamma Giri. Came back to the mat in a different body.
Igatpuri, IN
2017
200-hr Foundation YTT
First teacher training with Bharath Shetty at AYM Mysore. The lineage I still teach from.
Mysore, IN
Where I'm holding space.
Munnar, IN · Lakeshore
First Light
Oct 18 – 24, 2026
Seven days, twelve guests, two practices a day, two long silent walks, and the small wooden dock at sunrise. Vegetarian kitchen. Bring loose layers.
Naxos, GR · Aegean
Salt & Slow
May 4 – 11, 2027
Eight days on a Greek island. Vinyasa in the morning on the cliff platform, Yin in the late afternoon, family-style dinners by the harbour.
Rishikesh, IN · Beatles Ashram
The Long Sit
Jan 6 – 13, 2026
Eight days at the Beatles Ashram with twin practices and a half-day in silence. Mantra in the evenings. Returning in 2027.
Goa, IN · Mandrem Beach
Worn Pages
Aug 22 – 28, 2026
A small monsoon retreat for women returning to the practice after a hiatus. Slow Vinyasa, journalling, a one-to-one consultation per guest.