Course

SATI Studio · with Sara Ticha

Build a Yoga Habit

A 21-day journey to gently return to your yoga practice and rebuild consistency one step at a time. Through a mix of short asana practices, breathwork, and meditation, you’ll reconnect to your body, calm your mind, and create a practice you can truly return to. This is just the beginning. Explore more guided journeys inside the app to deepen your strength, flexibility, and understanding of yoga.

Lessons

Work through them in order.

Lesson 1How to get the most out of yoga practice
Video7 min
To reap the most benefits of the practice, we should strive not only to have a pure intention, but also the right mindset. And to learn about the right mindset, let’s look at the best learners in the world: children. Children look at the world with openness, freshness, and curiosity, and a sense of wonder. There’s a beautiful Sanskrit word that describes such a mindset: sukumāra.
Lesson 2Energizing Sun Salutations
Video12 min
This short but powerful practice will guide you through rounds of sun salutations to awaken your whole body. With mindful breath and fluid movement, you’ll boost your circulation, shake off any sluggishness, and step back into your day feeling energized and refreshed. Perfect for mornings or anytime you need a natural pick-me-up.
Lesson 3Full Body Awakening
Video41 min
Start your day with a practice that recharges you from within. Full Body Awakening is a vibrant, energizing flow that gently activates both body and mind. Through spacious backbends, we’ll open the heart and awaken the back body; through deep lower-body stretches, we’ll create length and freedom in the hips and hamstrings, building toward splits variations. Expect a balanced flow that leaves you feeling open, refreshed, and fully alive in your skin.
Lesson 4Observing your thoughts
Audio12 min
In traditional descriptions, meditation is compared to training a horse. The sensations, impulses, and reactions in our bodies are like the untamed instincts of an animal, and when we take our seat in practice, we learn how to ride this energy with skill. In this practice you will learn how to observe your thoughts and cultivate a sense of non-attachment to them.
Lesson 5Short Full Body Āsana
Video18 min
When you’re short on time but want a balanced practice, this flow has you covered. In just a few minutes, you’ll stretch and strengthen all the major muscle groups, mobilize your joints, and bring fresh energy to your whole system. A quick yet complete practice to leave you feeling centered and alive.
Lesson 6Morning Espresso
Video37 min
Need a strong cup of movement to wake up your whole system? Morning Espresso is here to boost your energy, sharpen your focus, and kickstart your day with vitality. We begin with kapālabhātī (Skull Shining Breath) to activate your inner fire, followed by a dynamic flow to build strength, circulation, and presence. You’ll also have the option to play with handstand preparation—offering a playful challenge if you're feeling adventurous. Come as you are, and leave feeling more awake, alive, and ready for the day ahead.
Lesson 7Short Morning Āsana
Video15 min
A refreshing way to start your day, this short morning flow wakes up your body and mind with mindful movement. You’ll stretch away sleepiness, connect to your breath, and gently energize your system so you can step into the day with clarity and focus. A beautiful ritual to set a positive tone for whatever lies ahead.
Lesson 8Inner Balance – Nāḍī Śodhana Breath
Video12 min
Nāḍī Śodhana, or alternate nostril breathing, harmonizes the two sides of the body and balances the flow of prāṇa. By alternating the breath between left and right nostrils, this practice calms the mind, reduces stress, and restores equilibrium. It’s a gentle yet powerful way to prepare for meditation, ease transitions, or find steadiness when life feels unsettled. Nāḍī Śodhana guides you back to a place of inner balance and peace.
Lesson 9Grateful heart
Audio13 min
Practice makes everything easier and more accessible and this doesn’t apply only to yoga asana. It applies also to your thoughts, feelings, and emotions. If you’re used to feeling a certain way, and you practice that feeling multiple times a day, it will be quite easy for you to feel that way because it’s so familiar. The good news is that it is in your power to practice feeling how you want to feel and have the mindset that you want to have, so that those thoughts and feelings become a regular part of your everyday experience. In this class you will practice the feeling of gratitude.
Lesson 10Anchoring through your senses
Audio12 min
Anchoring through your senses will help you find presence and groundedness. Noticing what you can hear, smell, taste, touch, and see helps against feelings of anxiety and nervousness, and helps to connect with your inner self on a deeper level.
Lesson 11Deep Calm – Dīrgha Breath
Video13 min
Dīrgha Breath, often called the three-part breath, is a gentle and grounding practice that guides the inhale into the belly, ribs, and chest. By slowing down and filling the lungs completely, you create more space for calm to settle in your body and mind. This practice helps expand lung capacity, ease tension, and soothe the nervous system, making it a beautiful choice whenever you need to return to stillness and presence.
Lesson 12Space between your thoughts
Audio13 min
In this class we will focus on the four parts of each breath cycle: inhale, pause, exhale, pause. By getting more familiar with the pauses between breaths, you will learn to create more space between your thoughts.
Lesson 13Short Slow Flow
Video12 min
A short and effective morning yoga flow designed for busy days when you still want to move your body. This quick session focuses on gentle flow, simple mobility exercises, and breath awareness to help you wake up, release stiffness, and feel refreshed in just a few minutes. Note: I filmed this class during pregnancy; it is pregnancy-friendly for women with prior yoga experience. If you are pregnant, please first watch the “Modifications During Pregnancy” videos in the Prenatal category.
Lesson 14Mental Clarity – Kapālabhātī Breath
Video16 min
Kapālabhātī, the skull-shining breath, is a cleansing and energizing technique with sharp, active exhalations and passive inhales. This breath stimulates the core, clears stagnant energy, and awakens the mind. Practiced in the morning, it feels like a natural reset, sweeping away mental fog and leaving you clear, alert, and refreshed. Kapālabhātī is a bright spark for body and mind, inviting lightness into your day.
Lesson 15Intentional Morning
Video47 min
Begin your day from the inside out. Intentional Morning is a grounding, heart-centered practice designed to help you reconnect with yourself before the world rushes in. Through deep, juicy stretches for the back body and lower body, you’ll create space not just in your muscles, but in your mind and breath too—gently preparing the body for King Pigeon pose. This is your time to move with purpose, feel with presence, and start the day anchored in your own truth.