Foundation & Hatha
Built a teaching practice around classical alignment, breath awareness and accessible sequencing.
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Yoga instructor · breath · alignment
Move with presence.
I'm Anika Rao, a yoga instructor creating grounded, intelligent practices for stronger bodies, quieter minds and sustainable everyday rituals.
Anika Rao / mindful strength / 01
Scroll to breathe ↓
08
years guiding students through movement, breathwork and restorative practice.
The PranaHalo method
Strength without strain.
Every class is a conversation between breath and body. I blend Hatha foundations, Vinyasa flow, mobility and restorative work so practice feels both precise and human.
01 · AlignBuild awareness before intensity.
02 · BreatheUse breath as your pace-setter.
03 · AdaptMeet the body you have today.
04 · IntegrateCarry the practice off the mat.
Practice library
Quiet focus.<br>Real progress.
My expertise is presented as a constellation rather than a checklist: the aim is a balanced practice where technical skill supports calm attention.
82Alignment
74Mobility
91Breathwork
68Restoration
Teaching journey
A practice that keeps unfolding.
Flow & Functional Mobility
Expanded into dynamic classes that connect strength, joint mobility and mindful transitions.
PranaHalo Studio
Private sessions and small-group experiences designed around each student's rhythm, goals and capacity.
Ways to practice
Choose your rhythm.
From first breath to deeper embodiment, each format is designed to leave you more spacious than when you arrived.
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01 · One-to-one
Private Alignment
Personalized 60-minute sessions for posture, mobility, confidence and a practice that fits your body.
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02 · Small group
Moonflow
Slow Vinyasa, long exhales and restorative holds for evenings when the nervous system needs room.
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03 · Workshop
Breath & Balance
A cinematic deep dive into breath mechanics, balance drills and mindful transitions.
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The class made strength feel soft, and softness feel powerful.
Maya S.Private student · 14-month practice
Start a conversation
Come as<br>you are.
Tell me what you want your practice to feel like. I'll reply with a thoughtful next step for your schedule and experience.