Student Resources

Support for your practice between classes - especially at home on Zoom.

The time between classes is where habits form. These resources help Tranquil Flow students - whether in Ahmedabad, Austin, or on Zoom - set up space, use props wisely, and build small daily practices that compound over months.

Questions always welcome through the contact form. Hema may also share optional home sequences after workshops or private sessions tailored to your goals.

Home Setup Guide

For online classes, gather when you can. A thoughtful setup makes live Zoom sessions feel as focused as studio practice:

Mat with enough space to extend arms and legs in all directions
Two blocks or sturdy books for support in standing and seated poses
Strap, belt, or towel for shoulder openers and hamstring stretches
Blanket or cushion for restorative poses and seated meditation
Wall space for balance poses and gentle backbends
Stable device placement - laptop at waist height often works better than phone on the floor

Prop Substitutes at Home

You do not need a fully stocked yoga closet to practice effectively. Common household substitutes work well:

Books or canned goods instead of yoga blocks
Belt, scarf, or dog leash instead of a yoga strap
Couch cushions and pillows instead of bolsters
Dining chair for modified seated and balance work
Rug or carpet over hard floors if a mat is unavailable while traveling

Between Classes

Short daily breathwork, gentle stretching, or journaling about how your body feels builds awareness faster than occasional intense sessions. Hema may share optional home sequences after workshops or privates.

Try a five-minute morning routine: three slow breaths, gentle neck rolls, cat-cow on hands and knees, and a one-minute standing forward fold with bent knees. Small rituals anchor practice to existing habits - after brushing teeth, before coffee, or at lunch.

Keeping a simple practice journal (even notes on your phone) helps you notice patterns: which classes leave you energized, which poses need props, how sleep affects flexibility.

Breathwork Reference

These techniques appear regularly in Tranquil Flow classes. Practice them briefly between sessions:

Box breathing - inhale 4, hold 4, exhale 4, hold 4; calms anxiety before meetings
Extended exhale - inhale 4, exhale 6–8; down-regulates nervous system before sleep
Ujjayi breath - soft ocean sound at the back of the throat during movement; builds focus
Three-part breath - belly, ribs, chest; foundational pranayama for beginners

Class Etiquette for Zoom

Mute when not speaking, join a few minutes early, and use gallery view when you want community energy. Pin Hema's video when following demos. Camera-on is encouraged but never required - detailed verbal cueing supports camera-off practice.

If you arrive late, enter quietly, mute, and settle in without disrupting flow. Save questions for designated moments or follow up via message after class.

Questions?

Reach out through the contact form for guidance on props, modifications, or which class level to join. Include your experience level, any injuries, and whether you prefer online or in-person practice in Ahmedabad.

Contact Hema

Ready to practice?

Most classes are live online on Zoom - with in-person options in Ahmedabad.

Contact Hema Rohra View Online Classes