For many, yoga is a pathway to fitness and flexibility. For Sheena Shah, a multi-award-nominated yoga teacher with a degree in Psychology, it became a life-changing tool that helped her overcome physical challenges, rebuild confidence, and discover inner strength she never knew she possessed.

From growing up with a debilitating knee condition to mastering advanced arm balances, her journey is a testament to the transformative power of yoga.

In this exclusive interview, Sheena shares her personal yoga journey, the profound impact yoga has had on her life, and how consistent practice can help individuals cultivate resilience, peace, and self-awareness in today’s fast-paced world.

International Day of Yoga: How Yoga Helped Me Rediscover My Strength

When people hear that I’m a yoga teacher and see me practicing poses like Crow Pose, they often assume I’ve always been strong, both physically and mentally.

The reality couldn’t be more different.

I grew up with a childhood knee condition that caused my knees to dislocate regularly. Something as simple as walking, running, or going down the stairs could result in a fall. Physical education classes at school filled me with anxiety, and there were times when I would cry in the changing rooms before lessons because I felt so disconnected from my body.

By the age of eighteen, doctors warned me that I might end up in a wheelchair by the age of thirty if I didn’t undergo surgery on both knees.

Everything changed when I discovered yoga.

After my first knee surgery at nineteen, I returned to my specialist expecting to schedule a second operation.

Instead, I received news that completely altered the course of my life. Through just twelve months of weekly yoga practice, my strength and stability had improved so dramatically that I no longer needed the second surgery.

That moment opened my eyes to the incredible potential of yoga—not only as a physical practice but as a powerful tool for healing and transformation.

Sheena adds, “Over the years, yoga has made me stronger, healthier, and more resilient. More importantly, it has completely transformed my mindset and expanded my belief in what I am capable of achieving.”

Sheena Shah on Overcoming Fear and Pain through Movement

Fear and pain often become the biggest obstacles to recovery and growth.

When we look at children, they move freely. They run, jump, climb, and explore without hesitation.

As adults, however, life experiences, injuries, and setbacks often create fear and self-doubt. We stop trusting our bodies, become cautious, and gradually limit ourselves.

The less we move, the weaker and more restricted we become.

Yoga helps break that cycle.

Through mindful movement, breath awareness, and nervous system regulation, yoga creates a sense of safety within the body and mind. It gradually rebuilds confidence, strength, flexibility, and mobility while teaching us to move with awareness and trust.

One of yoga’s greatest gifts is its accessibility. Whether you’re five years old or over one hundred, there is a practice suitable for you.

With the guidance of the right teacher and an open mind, yoga can meet you exactly where you are.

The Breakthrough Moment for Sheena Shah

While my journey has been filled with many small victories, achieving challenging arm balances such as Crow Pose and Peacock Pose remains one of my defining breakthrough moments.

For most of my life, I believed I was physically weak. Mastering these poses challenged that belief and showed me that our limitations do not define us.

Those moments taught me that growth is always possible. With patience, consistency, and self-belief, we can achieve far more than we initially imagine.

Breath-work, Mindfulness, and Pain Management

Breathwork and mindfulness are among the most powerful tools yoga offers.

Yoga has understood for thousands of years that the breath and mind are deeply connected. When we’re stressed or anxious, our breathing becomes rapid and shallow.

When we’re calm, our breath naturally slows and deepens.

Learning pranayama, or yogic breathing techniques, allows us to influence our nervous system directly. By controlling the breath, we can calm the mind, reduce stress, lower heart rate, and create a greater sense of balance.

Research increasingly supports what yogis have known for centuries: regular meditation and yoga practice can influence how the brain processes pain. Many practitioners find that their pain tolerance improves and they feel more grounded, resilient, and emotionally secure.

Starting Your Yoga Journey with Physical Challenges

For anyone facing physical limitations, my advice is simple: find an authentic and experienced teacher.

A good teacher understands not only the physical aspects of yoga but also the emotional and mental challenges students may be carrying. They create a safe environment where progress happens gradually and sustainably.

Having someone you trust to guide you can make all the difference in your journey.

Five Transformative Yoga Practices for Healing and Well-Being

The most beneficial practices vary depending on individual needs, but for most people, according to Sheena Shah, these foundational techniques can be transformative:

• Cat-Cow Pose (Marjaryasana-Bitilasana)
  Helps release tension in the back, neck, and shoulders while improving spinal mobility.
• Ardha Matsyendrasana (Seated Spinal Twist)
  Supports digestion, improves spinal flexibility, and enhances overall mobility.
• Surya Namaskar (Sun Salutation)
  A complete sequence that develops strength, flexibility, stamina, posture, and energy.
• Tree Pose (Vrikshasana)
  Builds balance, concentration, and body awareness while cultivating mental focus.
• Alternate Nostril Breathing (Nadi Shodhana)
  Just five minutes daily can calm the mind, reduce stress, and restore emotional balance.

Lessons in Patience, Self-Acceptance, and Mental Strength

Yoga is ultimately a journey inward.

It teaches us to release attachment, fear, and self-limiting beliefs—the very things that often create suffering.

Through regular practice, we develop patience, humility, discipline, courage, and self-acceptance.

The ancient wisdom of yoga remains remarkably relevant today because it addresses the challenges every human being faces, regardless of time or place.

Strength through Stillness and Movement

This year’s International Day of Yoga theme, “Strength through Stillness and Movement,” resonates deeply with me.

While movement helps build physical strength and flexibility, true power comes from stillness.

When the mind becomes still, external circumstances lose their ability to disturb us. We become more resilient, focused, and grounded.

Success in yoga is not measured by how many poses you can perform. It is measured by your ability to move through life with steadiness, awareness, and inner peace.

A Message of Hope

Yoga is one of the greatest gifts you can give yourself, says Sheena Shah.

If you approach it with an open heart, patience, and the willingness to learn, it can transform your life in ways you never imagined possible.

No matter what fears, challenges, pain, or limitations you face today, remember that growth is always possible.

Trust the journey, trust the process, and most importantly, trust yourself.

For more: https://www.yogawithsheena.com/

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.