"Yoga doesn’t take time—it gives time. It creates space for everything else I love to do."
1. Can you briefly share your journey and how you balance corporate life with yoga and spirituality?
Although I had been practicing yoga for a few years, I initially approached it more as a workout than a "work-in." After experiencing a miscarriage and later undergoing a Caesarean section, I found myself at a very low point—physically sluggish and mentally drained. I was struggling to juggle the demands of a corporate career and parenting. That’s when I decided to take yoga seriously and enrolled in a teacher training program in Rishikesh.
Learning yoga at such a deep level changed everything. I realized that balance isn't as difficult as it seems. Yoga has equipped me with the tools to harmonize both parenting and corporate responsibilities. In fact, yoga doesn’t take time—it gives time. It creates space for everything else I love to do.
2. How has your spiritual journey shaped your outlook on life?
I feel incredibly fortunate to be born in a country that is the birthplace of some of the greatest spiritual wisdom on Earth. Had I not been in India, it might have taken me years to discover these teachings.
As I turn forty this year, I look back with immense gratitude for having found spirituality just when I needed it most. It has taught me that life is merely a reflection of our internal state. We often complain about our external circumstances, but those are just mirrors of what’s happening within us. This understanding has shifted my entire perspective—it has made me more compassionate, reflective, and wise.
3. As a certified yoga trainer, what unique approaches do you bring to your practice?
One of the first things I realized after deepening my yoga practice was that I had been chasing external goals—especially around achieving a certain “ideal body type.” Whether it was gym workouts, yoga, walking, or even healthy eating, my mindset was focused on how I looked, not how I felt.
Yoga taught me to move for myself—not for the approval of others. Trends around body image come and go, but true health is timeless. I now view the body not as something to showcase, but as a sacred space that supports me through life. That’s what I emphasize in my teachings: move to feel energized, to detoxify, to gain clarity of mind and body, and most importantly, to let go of external validation.
4. What has been your experience coaching on national TV?
It’s been a deeply fulfilling experience. I had the opportunity to lead a show that was dubbed in multiple Indian languages and reached millions of households. Knowing that people are practicing yoga at home with their families along with me is a blessing I don’t take for granted. Working with the production team was also a beautiful memory—an experience I’ll cherish for a lifetime. I’m truly grateful.
5. Can you share simple mindfulness practices for busy people?
Being mindful isn’t complicated. You don’t need an entourage of coaches or expensive programs. Mindfulness simply means being fully present in the moment—with conscious awareness and attention.
Start by focusing on your breath. This simple act brings you instantly into the present. Notice how your mind tries to pull you toward the past or future—observe those thoughts without judgment. The moment you become aware of your thoughts, you become present. And when you are present, you are mindful. It’s really that simple.
6. If you could dine with any three people, dead or alive, who would they be and why?
First, I’d choose Mahatma Buddha. I still have a long way to go on my spiritual path, and meeting him might help accelerate that journey.
Second, Dr. Joe Dispenza. His teachings have had a profound impact on my psychological and emotional growth. His books truly transformed my internal world.
And finally, my husband—because I wouldn’t want to share a meal without him.
Bio:
Sugandha Vatrana is a 4x TEDx speaker, certified yoga trainer, national TV wellness coach, and a successful corporate professional. Known for her unique ability to bridge the gap between modern work-life demands and ancient spiritual wisdom, she empowers individuals to find balance, clarity, and purpose through mindfulness and yoga. With a deep-rooted passion for holistic living, Sugandha continues to inspire thousands across India—both on-screen and off—with her grounded presence and transformative insights.
Interviewed by: Shantanu Singh
Edited by: Shantanu Singh
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