In an age where wellness often feels like a trend, Juhi Kapoor—better known as @theyoginiworld—brings authenticity, discipline, and heart back to the practice of yoga. A passionate advocate for traditional yogic wisdom and mindful living, Juhi has built a powerful community online by blending ancient techniques with a modern approach. From thoughtful tutorials to empowering reflections, her presence radiates calm and clarity. In this conversation, we delve into her journey, the values that guide her practice, and how she helps others find stillness in a fast-paced world.
1. Juhi, can you take us back to where your yoga journey began? What inspired you to take this path, as a personal practice and a profession?
I began yoga when I was at my lowest—mentally, emotionally, and physically. I was 94 kilos, constantly tired, battling self-doubt, and feeling completely disconnected from my body. What began as a search for weight loss turned into something much deeper. Slowly, I felt lighter—not just in my body, but in my mind. That’s when I realized this wasn’t just a movement. This was healing. And I knew I had to share it with others, especially women like me.
2. Was there a moment or turning point when you knew yoga was more than just a practice—it was your calling?
Yes. It was the first time I cried in Supta Baddha Konasana. I didn’t know why—no one had touched me, no one had said anything—but something inside cracked open. That’s when I understood: yoga doesn’t just work on the body, it works through it. That moment changed everything for me. I wasn’t here just to stretch—I was here to serve.
3. Your work focuses on women’s health, hormonal balance, stress relief, and postnatal care. Share 5 asanas every woman should practice for better hormones. Which ones should they avoid?
Every woman should include:
- Supta Baddha Konasana (for reproductive health)
- Viparita Karani (for adrenal fatigue and PMS)
- Setu Bandhasana (to support thyroid and mood)
- Cat-Cow (for pelvic mobility and digestion)
- Malasana (for grounding and hormonal detox)
Avoid intense inversions or deep twists during menstruation, high cortisol phases, or when you’re emotionally depleted. Listen to your body.
4. How can yoga help women reconnect with their bodies in today’s fast-paced world?
Yoga invites you to feel. And in a world that’s always asking you to do more, earn more, look better, yoga quietly asks you: “How are you?” That reconnection—through the breath, through awareness—brings you back to yourself, where healing begins.
5. You often speak about mindfulness and breathwork. In your experience, how powerful is the breath in transforming how we feel and live?
The breath is everything. It’s the one thing that’s always with us, and yet we ignore it. When we shift how we breathe, we shift how we feel. I’ve seen anxiety dissolve, anger soften, and sleep improve—just through breathwork. It’s free, it’s simple, and it’s the gateway to your nervous system.
6. How can beginners start incorporating breath awareness into their daily lives?
Start small. Before checking your phone, take 10 deep breaths when you wake up. Before meals, pause and take 3 conscious breaths. At bedtime, try 4-7-8 breathing. No equipment. No setup. Just you and your breath.
7. What simple Ayurvedic tip would you recommend for holistic wellness?
Start your day with warm water and a pinch of ginger or cumin. It wakes up your digestion, flushes toxins gently, and grounds your energy before the chaos begins.
8. Your daily routine like?
I wake up early, scrape my tongue, drink warm water, and do a short pranayama practice before teaching my first yoga batch. I keep my meals seasonal and home-cooked, break up screen time with movement, and always make time to journal or walk in nature. Nights are for gentle stretches, herbal tea, and early sleep.
9. 5 foods you must have in your diet. Foods that you keep to a minimum.
Must-have:
- Soaked nuts and seeds
- Homemade ghee
- Seasonal fruits
- Leafy greens
- Millets like ragi and jowar
Minimize:
- Refined sugar
- Leftovers
- Deep-fried snacks
- Packaged protein bars
- Cold foods straight from the fridge
10. One mantra you live by?
“Heal first, hustle later.”
Your body is not a machine. It’s your home. Nourish it, listen to it—and then go out and conquer.
11. How do you keep your practice fresh and evolving?
By staying a student. I learn from my students, from nature, from silence. I experiment with new sequences, revisit old ones, and stay open to change. The mat is never the same, and neither am I.
12. Your message for International Yoga Day 2025?
Yoga is not about perfection—it’s about presence. In a distracted world, showing up on the mat, even for 10 minutes, is a radical act of self-love. This Yoga Day, let’s move with intention, breathe with awareness, and live with compassion. Your practice is your power.
Follow her journey on Instagram