WITH LITA SATTVA
There’s something so beautiful about the self-care rituals we return to time and time again. The practices that help us slow down, reconnect, and come home to ourselves in the middle of our constant busy lives and full schedules. Sometimes it’s movement, sometimes it’s stillness, sometimes it’s simply creating a few intentional moments in the day that are just for you. These rituals may seem small, but over time they become anchors in supporting the way we feel in our bodies, mind, and soul.
This month, we’re so excited to be spotlighting our wonderful guest teacher Lita Sattva on the blog. Lita embodies so much of what we love at Soul Sanctuary - devotion to practice, mindful living, softness, strength, and deep care for the self. The way she moves through the world and shares her practice feels incredibly grounding and inspiring, so it felt only right to ask her to share some of the rituals and practices she leans on in her everyday life before diving deeper into her story, her practice, and what supports her both on and off the mat.
"The practices that nourish me most deeply are often the quiet and subtle ones: chanting Kirtan, sitting with pranayama, meditating, dry brushing, receiving or giving Ayurvedic-inspired massages, eating consciously, and creating small rituals of self-care that help me reconnect with myself. These moments have become just as important to me as the physical practice itself, because they support not only the body, but also the nervous system, the mind, and the heart."
GET TO KNOW LITA SATTVA
Who are you, in this season of your life - beyond roles, titles, or what you do?
At this very moment in my life, I have been deeply challenged by situations that have shaken my nervous system and tested my inner strength. Yet, through every rise and fall, life gently reminds me that even the hardest moments carry a purpose. These difficult seasons are not here to break us, but to shape us… to make us stronger, wiser, and more confident about what we truly desire for our lives.
True strength is found in continuing to believe in better days, in trusting the journey, and in honouring the person we are becoming through it all.
Can you share the story of how yoga first entered your life, and how that path has unfolded into the work you do today?
Yoga entered my life when I was just 17 years old. A friend invited me to join one of the classes she had been attending, and from the very first moment, something inside me shifted. By the end of that class, I already knew… I had to come back. That first experience was with Hatha Yoga, a practice very different from what I teach and embody today. There were no flowing transitions between asanas, no dynamic sequences. We simply arrived into each posture, stayed, breathed, and meditated for several quiet minutes.
Today, my practice and teaching revolve around Ashtanga Vinyasa and Rocket Yoga, dynamic, fluid, and deeply energising styles where movement and breath dance together in continuous flow. But over the years, I have come to understand that the essence of yoga lives beyond styles, labels, or methods. Whether still or dynamic, soft or powerful, yoga always carries the same transformative energy… connection, awareness, and presence.
I fell deeply in love with the practice and dedicated myself intensely to it for the next four or five years. Later, life guided me to move to a bigger city to continue my studies, and it was there that Ashtanga entered my journey. My young body and curious mind were immediately captivated by its discipline, strength, and rhythm. Since the age of 22, Ashtanga has remained one of the strongest roots of my practice.
Then came London a city overflowing with possibilities, creativity, and new perspectives. It was there that I discovered Rocket Yoga, and something clicked instantly. Rocket carried the structure and methodology of Ashtanga, but infused with freedom, playfulness, creativity, and openness. Its vibrant energy resonated deeply with who I was becoming, both on and off the mat. I discovered Rocket in 2016, began teaching it in 2017, and in 2022 I received permission from my teacher, David Kyle, to host Rocket Yoga Teacher Trainings.
Looking back, I can clearly see how profoundly this practice has shaped me, not only physically, but emotionally, mentally, and spiritually. Yoga has been a guide, a teacher, a mirror, and a path of transformation throughout my life. And today, one of the greatest blessings I experience is being able to share this practice, this energy, and this journey with my students.
How would you describe your style of teaching, and what intention do you hold when guiding others through a practice?
I had never truly thought about this before, nor had I ever put it into words. In many ways, reflecting on it now feels like revisiting a part of myself with deeper awareness and gratitude.
The way I teach, the energy I bring into each class, and the intention behind every sequence all come from a place of love, love for the practice itself and deep compassion for the students who step onto the mat. Yoga, to me, is far more than movement. It is a space of connection, transformation, and presence, and I hold that space with great respect and care.
I honour the traditions of yoga, the ancient teachings, the philosophy, and the wisdom that have been passed through generations. At the same time, I also honour the present moment and the evolution of the practice in the modern world. I believe yoga can remain deeply rooted in tradition while still allowing space for creativity, freshness, and authenticity. The world changes, people change, and our needs evolve… and the practice can beautifully adapt while preserving its essence.
Every class unfolds differently because every group of students carries a different energy, a different story, and different needs. My teaching is shaped by the people in front of me. For students I know well, I teach from an understanding of their journeys and personal practices. For new students, I strive to create a space where they feel welcomed, supported, and seen exactly as they are.
Although the classes may follow a sequence, especially through the dynamic structure of Rocket Yoga, there is always room for individuality. That is one of the gifts this practice has given me as a teacher, the ability to include everyone within the same flow. There is space for those seeking challenge and growth, and equally space for beginners discovering their bodies and breath for the first time. Options, variations, and freedom become part of the experience, allowing each student to meet themselves wherever they are in that moment.
Above all, I want my classes to feel like a space where people can reconnect with themselves without judgment, a space where tradition and modernity meet, where discipline and playfulness coexist, and where every individual is encouraged to move, breathe, and grow in their own unique way.
What does your own yoga practice look like right now, and how does it differ (or not) from what you offer as a teacher?
At this moment in my life, my yoga practice feels steady, grounded, and deeply connected to who I am today, although it looks very different from the practice I had before becoming a mother. Motherhood has transformed many of my routines, priorities, and rhythms, and with that, my relationship with practice has also evolved.
There was a time when waking up at 5:30 in the morning for Mysore practice was part of my daily ritual. Those early mornings, filled with discipline and devotion, shaped me profoundly. But life moves in seasons, and today, that rhythm no longer fits the reality of my days. Instead of resisting the change, I have learned to embrace a softer and more adaptable approach to practice… one that honours both my love for yoga and the life I am living now.
These days, my practice is mostly self-led. Occasionally, I enjoy stepping into a studio and being guided by another teacher, but most of the time I practice alone, listening closely to what my body and mind need in that moment. Some days I follow the traditional set sequence with dedication and structure, other days I allow creativity to lead the way, incorporating drills, exploring transitions, or spending time with specific asanas that call for deeper attention.
Because I teach mainly through live-streamed online classes, there is also something incredibly special about practicing alongside my students in real time. We move, breathe, and experience the practice together in the present moment. What I teach comes directly from my own exploration, from what I am learning, questioning, refining, and experiencing within my personal practice. In many ways, my teaching and practice continuously nourish one another.
I believe there is something deeply authentic in teaching what you truly live and embody. The mat remains a space of discovery for me, just as it is for my students. And perhaps that is the beauty of yoga, it evolves with us through every chapter of life, meeting us exactly where we are. Today, my practice may be less rigid than before, but it feels richer in awareness, more intuitive, and deeply rooted in presence.
Teaching what I practice, and practicing what I teach, has become one of the most honest expressions of my journey.
How did your journey align with Soul Sanctuary, and what does teaching within this space mean to you?
I feel deeply honoured to be part of this beautiful project. Having the opportunity to share my teachings, my practice, and a piece of my journey within this space brings me immense joy and gratitude.
As life continues to transform and evolve, so has the way I connect with my students. The online world has become a meaningful bridge, allowing me to remain connected with students from different places, cultures, and corners of the world. What once felt distant is now intimate and accessible, creating a space where practice, presence, and community can exist beyond physical boundaries. There is something truly special about being able to share yoga in this way. To know that through a screen, energy, inspiration, and connection can still be deeply felt.
Being able to reach and support more people through this platform feels incredibly meaningful to me. I carry a deep sense of gratitude for everyone who chooses to practice alongside me, and for the possibility of continuing to share this path as both a teacher and a lifelong student of yoga.
Looking back on your journey, what feels like one of your greatest achievements - inner or outer - and why?
One of the greatest milestones in my journey as a yoga teacher was receiving the recognition and trust from my teacher, to lead Teacher Trainings. It is a moment I hold with deep gratitude and humility, because to me, being invited to guide others on a deeper level of practice and understanding is truly a blessing.
Teaching regular classes has always been something I deeply love. There is a unique magic in creating a flow, building an energy, and holding a ritual-like space within those 60 to 120 minutes. A class can become a moving meditation, a moment where breath, movement, music, and presence merge together. Within that experience, there is room to inspire, to challenge, and to offer small insights that may resonate beyond the mat.
But Teacher Trainings carry a different depth and meaning for me. They create the space to slow down, to explore, to question, and to truly dive into the teachings of yoga in a more profound way. In a regular class, we often avoid interrupting the flow with too many explanations because the experience itself is the teaching. But within a training, there is time to unpack the layers behind the practice… the methodology, the philosophy, the intention, the history, the technique, and the subtle details that support transformation both on and off the mat.
For me, leading trainings is not simply about teaching postures or sequences. It is about sharing knowledge, experience, and perspective in a way that empowers others to discover their own voice as teachers and practitioners. It is about creating a space for growth, connection, curiosity, and self-inquiry. To witness students evolve through that process is incredibly meaningful and inspiring. And to know that I can contribute, even in a small way, to the continuation and evolution of this practice feels deeply fulfilling.
Yoga has given me so much throughout my life, and Teacher Trainings feel like one of the most beautiful ways to give something back.
What has yoga taught you about yourself that you didn’t expect when you first began?
I have always been a very dynamic person, constantly moving, thinking, creating, and feeling. My mind has rarely been still, and my energy naturally gravitates toward movement, intensity, and activity. Perhaps that is why I connected so deeply with dynamic yoga practices from the very beginning.
One of the greatest teachings of yoga is the ability to calm the nervous system, quiet the mind, and create inner balance. And in many ways, I realised I was the complete opposite of that calm state. For years, I wasn’t even fully aware of how active my nervous system truly was, how much I lived in movement, in thought, in constant stimulation, until yoga gently held up a mirror for me.
What first began as a physical practice slowly became something far more healing and transformative. Yoga became my therapy. A space where I could regulate my energy, soften my mind, and reconnect with myself beyond the noise and overthinking.
The practice taught me that peace is not about becoming a different person or losing my dynamic nature. It is about finding balance within it. Yoga gave me tools to embrace who I am while also creating moments of stillness, grounding, and self-awareness.
Today, I see my practice as a conversation between movement and calm, strength and softness, intensity and surrender. It supports me not only physically, but emotionally and mentally as well. And perhaps that is one of the reasons I feel so connected to sharing yoga with others… because I know firsthand how deeply it can transform the way we relate to ourselves, our minds, and our inner world.
Is there a mantra, phrase, or reminder you return to - both on and off the mat?
Mantras have become a deeply meaningful part of my spiritual and yoga journey, they have supported me through different phases of life. For me, mantra is more than sound, it is vibration, presence, intention, and connection. Among all mantras, the simplest one has perhaps been the most powerful, OM. Its vibration, its resonance within the body, and the way it naturally merges with the breath have an incredible ability to ground me.
Along the path, there are also a few mantras that have stayed especially close to my heart. One of them is Om Tare Tuttare Ture Soha. Since the beginning of my journey, I have felt a strong connection with Tara, the goddess of compassion, protection, and liberation. Whenever I experience moments of suffering, uncertainty, or emotional challenge, I find myself calling upon her energy through this mantra. Its vibration brings me a profound sense of peace, comfort, and belonging, reminding me that even in difficult moments, I am supported and guided.
Another mantra that holds deep meaning for me is Om Sahana Vavatu. I see it as a beautiful bridge between teacher and student, a prayer for harmony, mutual respect, shared growth, and understanding. It carries the essence of learning together, supporting one another, and cultivating a relationship rooted in trust and openness. It perfectly reflects the spirit I wish to bring into my teachings and the spaces I hold.
And finally, the Gayatri Mantra is one I return to whenever I seek clarity, wisdom, and spiritual light. For me, it is a powerful connection to the energy of the sun, illumination, and higher consciousness. These mantras have walked beside me through many chapters of life. They have held me, grounded me, uplifted me, and reminded me to trust the path.
If there’s one thing you’d love someone to know before practicing with you inside Soul Sanctuary, what would it be?
Before we practice together, I want you to know that you don’t need to arrive in any particular way… just as you are is enough, and my hope is that you leave the mat feeling a little more connected to your breath, a little softer in your nervous system, and a little more at home inside yourself.
🔸 3 words to describe yourself?
Active, loving, intuitive
🔸 Your go-to pose (the one you always come back to)?
Handstand
🔸 A practice you didn’t expect to love … but do
Nauli kriya
🔸 Your current non-negotiable ritual?
Starting my day (back in bed) with a cuppa + fantasy book
🔸 One thing that brings you back into your body instantly?
Breath
🔸 Something people might not know about you?
My legal name is not Lita
🔸 If your teaching had a soundtrack, what would be on it?
I am between these two:
Fyze - Wanderer + Rival Consoles - Recovery
See below Lita's beautiful practices so far on the membership:
