Classes

Whether you are looking for a quick yoga class or how to create the perfect meditation space, our library of multimedia resources is your gateway to hands-on learning.

Latest

70
Classes / Yoga
Accessing the Subtle Force of Transformation at the Navel Center
The navel center is home to the pranic hub—a concentration of life force energy that fuels our inner transformation. Join Sandra Anderson for this level two practice that focuses on activating and accessing this area through asana and the master yoga practices of agni sara and nauli kriya. Class concludes with an extended pranayama practice that includes bhastrika, nadi shodhana, aharana, and samikarana pranayama. Format: Video with audio download Length: 1 hr 12 mins
Sandra Anderson headshot
Sandra Anderson
15
Classes / Relaxation
Body Awareness Relaxation
Reconnect with yourself and experience profound rest with a full-body awareness practice guided by Ishan Tigunait. This body awareness relaxation supports resilience and autonomic nervous system regulation, leading to a sense of grounding and inner balance. Give yourself the gift of self-nurturance and heightened personal awareness. Format: Audio streaming with audio download Length: 15 min
Ishan Tigunait headshot
Ishan Tigunait
5
Classes / Pose Tutorial
Forearm Downward-Facing Dog: Find Your Equilibrium
Weight-bearing inversions allow us to strengthen and redistribute energy to the upper body, which is often underutilized in our daily lives. In this short tutorial, Sandra Anderson guides us through the forearm downward-facing dog pose, and she shares key actions for optimizing its benefits. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
78
Classes / Yoga
A Practice for Nourishing and Protecting the Mind
The yogic scriptures tell us that the forces of nourishment and protection preside over the archway at the openings of the nostrils. Focusing on this energetically charged space anchors our awareness in the present moment and helps us cultivate a peaceful, inward flowing mind. Join Shari Friedrichsen for this complete practice that includes breath training and movement for cultivating our sensitivity to prana (life force energy). Class concludes with multiple rounds of alternate nostril breathing and the practice of so’hum pranayama. Format: Video with audio download Length: 78 mins
Shari Friedrichsen headshot
Shari Friedrichsen
22
Classes / Yoga
Yoga for Self-care and Stress Relief
By aligning our movement with the pace of our breath, we simultaneously impact the body, mind, and nervous system. Join David Goddard for this targeted practice that is designed to relieve residual tension in the nervous system and increase resilience and flexibility in both body and mind. Roll out your mat and join along to bolster an overall sense of well-being. Format: Video with audio download Length: 22 mins
David Goddard headshot
David Goddard
78
Classes / Yoga
Experiencing the Benevolence of Breath and Prana
The sages tell us that the qualities inherent in our life force (prana shakti) are the qualities of the divine will itself. This experience manifests in our yoga practice as a sense of protection, inspiration, and purposefulness. In this dynamic guided practice, Greg Capitolo leads us through conscious, breath-aligned movement—the formula used by yogis to access and awaken the experience of prana shakti. The class concludes with guided nadi shodhana and aharana pranayama practices. Format: Video with audio download Length: 1 hr 18 mins
Greg Capitolo headshot
Greg Capitolo
22
Classes / Yoga
Yoga to Strengthen & Revitalize (All Levels)
Breath-connected asana can be a powerful tool for building strength in the body while calming the nervous system. In this class, Judy Moulton shares a practice for strengthening and revitalizing the entire body—a short, go-to practice for restoring balance in the mind, body, and breath. Format: video with audio download Length: 22 mins
Judy Moulton headshot
Judy Moulton
54
Classes / Yoga
Yoga to Calm and Quiet the Mind (All Levels)
It is the nature of the mind to roam from thought to thought. How can we begin to catch hold of its roaming tendencies? In this guided practice with David Goddard, explore cultivating steadiness and ease in both body and breath, and discover how practicing with this intention can infuse the mind with those same qualities—increasing an inner sense of calm and tranquility. Format: Video with audio download Length: 54 mins
David Goddard headshot
David Goddard
19
Classes / Yoga
Chair Yoga to Re-energize at the Office (All Levels)
Many of us spend a lot of time in a seated position, which can lead to physical tightness and mental lethargy. In this class, designed to be accessible during the workday, Greg Capitolo guides us to stretch key muscles and joints using the support of a chair. Whether you’re tuning in for a few quick stretches or joining for the entire class, you can use this practice to infuse your day with more lightness and ease. Format: Video with audio download Length: 19 mins
Greg Capitolo headshot
Greg Capitolo
44
Classes / Ayurveda
Daily Yoga for Pitta Dosha (All Levels)
When the pitta dosha (the elemental energies of fire and water) is out of balance, we can experience too much physical and mental heat. Some of the symptoms of a pitta imbalance include excessive sweating, irritability, agitation, and mental intensity. To bring pitta back into balance through our yoga practice, we need to release heat and soften the tendency to grip and overdo. Join Sarah Guglielmi for this targeted practice that incorporates twisting postures, dynamic standing poses, side stretches, and a guided relaxation in savasana. Format: Video with audio download Length: 44 mins
Sarah Guglielmi headshot
Sarah Guglielmi
5
Classes / Pose Tutorial
Svastikasana: An Auspicious Posture for Meditation
Hailed by yogis as one of the foremost postures described in the Hatha Yoga Pradipika, svastikasana (auspicious pose) is ideal for meditation and pranayama practices. In this short tutorial, Sandra Anderson teaches key actions for finding alignment in this pose. Gather any props that might be helpful and join along to find your perfect meditation seat. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Classes / Pose Tutorial
Modified Bharadvajasana
Classical twisting postures can be challenging, particularly if we have tightness or other difficulties in the hips, sacroiliac joint, or lower back. Join Sandra Anderson to learn a variation of bharadvajasana (twisting pose named after the sage Bharadvaja) that offers the same key benefit of the classical posture: invigorating the inner fire at the navel center, which according to the Hatha Yoga Pradipika, destroys all illnesses in the body. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson

Ayurveda

44
Classes / Ayurveda
Daily Yoga for Pitta Dosha (All Levels)
When the pitta dosha (the elemental energies of fire and water) is out of balance, we can experience too much physical and mental heat. Some of the symptoms of a pitta imbalance include excessive sweating, irritability, agitation, and mental intensity. To bring pitta back into balance through our yoga practice, we need to release heat and soften the tendency to grip and overdo. Join Sarah Guglielmi for this targeted practice that incorporates twisting postures, dynamic standing poses, side stretches, and a guided relaxation in savasana. Format: Video with audio download Length: 44 mins
Sarah Guglielmi headshot
Sarah Guglielmi
45
Classes / Ayurveda
Daily Yoga for Kapha Dosha (All Levels)
When it is out of balance, kapha—earth and water—can lead to a sense of sluggishness, heaviness, and inertia. To balance a dosha, we need to cultivate the opposite. In this class, designed for daily practice, Sarah Guglielmi guides us through a sequence to build heat and cultivate lightness in the body—countering the cool, heavy qualities inherent in kapha. Format: Video with audio download Length: 39 mins
Sarah Guglielmi headshot
Sarah Guglielmi
39
Classes / Ayurveda
Daily Yoga for Vata Dosha (All Levels)
As autumn moves into full force and winter follows closely behind, the ayurvedic season of vata emerges and takes center stage. Nourish and ground yourself with this vata-pacifying practice guided by Sarah Guglielmi. Through this slow flow sequence, with an emphasis on forward bends and twists, you’ll regain steadiness of body and mind—nurturing the nervous system and returning to a more harmonious state of balance, stability, and ease. Format: Video with audio download Length: 39 mins
Sarah Guglielmi headshot
Sarah Guglielmi
30
Classes / Ayurveda
Ayurveda Essentials: Prakriti & Vikriti
Ayurveda is a science of holistic health that has served humanity for thousands of years. How can we begin to apply it toward our own healing? In this workshop, Sarah Guglielmi guides us through identifying our unique elemental makeup (prakriti), the imbalances that disturb it (vikriti), and the measures we can take to restore inner equilibrium. With these foundational insights, you will be ready to dive deeper into self-exploration and the study of ayurveda, to emerge with a lifestyle that brings out your inherent gifts and addresses your inborn challenges. Format: Multiple videos with audio download Length: 30 mins
Sarah Guglielmi headshot
Sarah Guglielmi
41
Classes / Ayurveda
Stability for Self-Reflection (All Levels)
While our tendency to move quickly from task to task can serve us wonderfully in the external world, it can be a detriment to inner work—such as self-reflection. Kathryn Templeton shares pranayamas and asanas that help us contain vata (the air-like quality in us) and establish the stability, balance, and spaciousness necessary to explore our internal landscape. Join her in letting go, settling down, and centering within. Format: Video with audio download Length: 41 mins
Kathryn Templeton headshot
Kathryn Templeton
53
Classes / Ayurveda
Ground, Soothe, Uplift (All Levels)
Vata, pitta, kapha—the doshas (elemental tendencies) and their interplay form the foundation of our mind and body. When we acknowledge and harmonize the three, we can better understand and nourish ourselves. Join Judy Moulton in a series of asanas specifically designed to ground what is airy, soothe what is fiery, and uplift what lies static within each of us. Format: Video with audio download Length: 53 mins
Judy Moulton headshot
Judy Moulton
55
Classes / Ayurveda
Return to Calm: Ayurvedic Yoga Therapy for Anxiety
Anxiety is a growing epidemic in modern life—bringing with it a sense of restlessness, issues with focus and concentration, and general feelings of unease. For some people, insomnia or digestive distress accompanies these symptoms, creating further unrest and causing a vicious cycle of chronic ailment and worry. The holistic approach of ayurvedic medicine and yoga therapy can offer us relief from the physical and emotional turmoil that anxiety stirs up, as well as addressing the root causes of our anxious thoughts and frayed nerves. Watch as Kathryn Templeton shares her favorite daily practices for soothing anxiety from yoga and ayurvedic science, and follow along with live demonstrations of key techniques. Reclaim your own power to bring your mind to a greater sense of steadiness, and learn how you can support your body back to a restful, calm state.
Kathryn Templeton headshot
Kathryn Templeton
47
Classes / Ayurveda
DIY Massage
Do you have pain or stress in your body? Self-massage can help. In this workshop, Nema Nyar teaches specific, simple self-massage techniques, and explains how self-massage helps us heal physical and emotional injuries and gives us greater stability and ease. Learn how massage also stimulates the flow of prana, promotes deeper breathing, and clears the mental clutter stored in our tissues. A DIY massage is a perfect remedy for tired and achy muscles! Format: Multiple videos with audio download Length: 47 mins
Nema Nyar headshot Timothy Garrison headshot
Nema Nyar & Timothy Garrison

Mantra & Prayer Guides

6
Classes / Mantra & Prayer Guides
Gayatri Mantra
Prayer sets the tone for our day and connects us to a perennial source of wisdom. At the Himalayan Institute, our community recites prayers together each morning (6:00am) and evening (9:30pm). This is a wonderful practice for HI students to do at home as well. Download the audio, and follow along with pdfs.
Himalayan Tradition headshot
Himalayan Tradition
10
Classes / Mantra & Prayer Guides
Annapurna Stotram
This prayer to Annapurna, the aspect of the Divine Mother associated with providing food and nourishment, is recited at the beginning of each day in the Himalayan Institute kitchen. It asks Mother Annapurna to grant us not only the food we eat, but all forms of her grace and protection, including help in obtaining spiritual wisdom. You can recite this beautiful prayer in your own home.
Himalayan Tradition headshot
Himalayan Tradition
8
Classes / Mantra & Prayer Guides
Maha Mrityunjaya
Prayer sets the tone for our day and connects us to a perennial source of wisdom. At the Himalayan Institute, our community recites prayers together each morning (6:00am) and evening (9:30pm). This is a wonderful practice for HI students to do at home as well. Download the audio, and follow along with pdfs.
Himalayan Tradition headshot
Himalayan Tradition
2
Classes / Mantra & Prayer Guides
Bhagavad Gita 4.24
This illuminating verse from the Bhagavad Gita reminds us of the highest reality (Brahman) as we cook, serve, and eat our food. This activity, the Gita tells us, is an offering to the highest reality, is pervaded by that reality, and supports us in attaining that reality. This prayer is chanted before lunch—the main meal of the day—in the Himalayan Institute kitchen.
Himalayan Tradition headshot
Himalayan Tradition

Meditation

68
Classes / Meditation
Foundations of Meditation
When our body is comfortable and stable, our mind can flow peacefully inward toward a deep state of meditation. In this workshop, Luke Ketterhagen shares ways that we can refine our posture and breath to increase the length and quality of our meditative practice. Move through an exploration of sitting styles, a sequence of supportive asanas, and techniques of yogic breathing.Then tie it all together with a guided meditation, and experience the difference. Format: Multiple videos with audio download Length: 1 hr 8 mins
Luke Ketterhagen headshot
Luke Ketterhagen
48
Classes / Meditation
Stretch, Relax, and Meditate (Gentle/All Levels)
One of the greatest gifts of living at the Himalayan Institute is the opportunity to take yoga classes from senior faculty in residence. Now, you have the chance to experience one of our most treasured traditions—Mary Gail Sovik’s “Stretch, Relax, and Meditate” class—from your own home! You’ll prepare the body for meditation with gentle movements and a long relaxation, then sit comfortably for a guided inward journey. Format: Video with audio download Length: 48 mins
Mary Gail Sovik headshot
Mary Gail Sovik
62
Classes / Meditation
Turning Within: Practical Strategies for Resting the Mind
From the earliest Upanishads to the writings of modern saints, we are told to turn within to rest our mind and find inner peace and joy. But while the advice to turn within may sound easy, carrying out that advice, for most of us, can be a challenge to put into practice. Drawing from the breadth of the yoga tradition, Rolf Sovik will offer examples of this fundamental teaching as it appears in various yoga scriptures, and explore what it means to turn within. Leading a guided step-by-step practice on the basic ways to rest the mind, Rolf will provide an insider’s approach on establishing a solid foundation for a strong and clear inner vision. Join Rolf on Sunday, February 18, at 3 p.m. EST for this insightful discussion and guided practice. Listen and practice along with us, and learn the power of turning within to transform your life! If you miss the livestream, you can watch the archived version on the Livestream section of our Wisdom Library. Please email help@himalayaninstitute.org for any technical difficulties during the livestream event.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
40
Classes / Meditation
Slow Flow Meditation Prep (All Levels)
Most of us cannot easily sit for meditation without first preparing our body and mind. A simple movement practice geared toward uniting the mind with the breath creates the perfect foundation for a seated meditation practice. With the body established in sthira sukham (unshakable steadiness and effortless ease) and the breath flowing smoothly, deeply, and quietly, our mind becomes peaceful and clear. Practice along with Sarah Guglielmi as she does a slow flow asana session ending with a short meditation. Format: Video with audio download Length: 40 mins
Sarah Guglielmi headshot
Sarah Guglielmi
30
Classes / Meditation
Meditation to Go (All Levels)
Are you looking for a complete practice for both body and mind that doesn’t take up too much of your time? This full-body meditation preparation will help to remove stiffness and stagnation from the body as a preparation for a 20 minute seated guided meditation to cultivate breath awareness, refresh the mind, and prepare for working with a mantra. Format: Video with audio download Length: 30 mins
Judy Moulton headshot
Judy Moulton
20
Classes / Meditation
Fundamentals of Sitting Posture
How we sit for meditation and pranayama determines the success of our practice. In fact, the Yoga Sutra defines asana as embodying two qualities: sthiram and sukham (steadiness and comfort). In this workshop, Sandy teaches three classic poses to help you maximize stability, alertness, and ease—and gives useful practice tips along the way! Format: Video with audio download Length: 20 mins
Sandra Anderson headshot
Sandra Anderson

Pose Tutorial

5
Classes / Pose Tutorial
Forearm Downward-Facing Dog: Find Your Equilibrium
Weight-bearing inversions allow us to strengthen and redistribute energy to the upper body, which is often underutilized in our daily lives. In this short tutorial, Sandra Anderson guides us through the forearm downward-facing dog pose, and she shares key actions for optimizing its benefits. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
5
Classes / Pose Tutorial
Svastikasana: An Auspicious Posture for Meditation
Hailed by yogis as one of the foremost postures described in the Hatha Yoga Pradipika, svastikasana (auspicious pose) is ideal for meditation and pranayama practices. In this short tutorial, Sandra Anderson teaches key actions for finding alignment in this pose. Gather any props that might be helpful and join along to find your perfect meditation seat. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Classes / Pose Tutorial
Modified Bharadvajasana
Classical twisting postures can be challenging, particularly if we have tightness or other difficulties in the hips, sacroiliac joint, or lower back. Join Sandra Anderson to learn a variation of bharadvajasana (twisting pose named after the sage Bharadvaja) that offers the same key benefit of the classical posture: invigorating the inner fire at the navel center, which according to the Hatha Yoga Pradipika, destroys all illnesses in the body. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
5
Classes / Pose Tutorial
An Invigorating Hip Balance Variation
One of the worst side effects of sitting for a long time is the sluggishness that overtakes our mind and body. In this tutorial, enjoy a practice to dispel stagnation. This version of a hip balance pose activates the abdominal organs, strengthens the lumbar spine, and stimulates the pranic hub in the subtle body. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Classes / Pose Tutorial
Daily Balance Training
While strengthening is often the focus of exercise routines, balance training is also important. It helps us improve coordination and prevent injuries. In this tutorial, Dr. Theresa Oswald shares safe, simple balance-training movements that improve our sense of the body’s position, motion, and equilibrium and fit seamlessly into our daily routine. Format: Video with audio download Length: 6 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
6
Classes / Pose Tutorial
Inverted Action: Release & Restore
How can we counteract the detrimental effects of sitting at our desk all day? In this tutorial, Sandra Anderson shares one method: a yoga posture that is the exact opposite of our sitting posture. Learn the inverted action pose (viparita karani)—a safe, accessible, and restful way of releasing stagnant energy from the lower half of the body. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
12
Classes / Pose Tutorial
Resistance Routine for Strengthening
Learn how to build strength and endurance with simple resistance exercises. In this tutorial, Dr. Theresa Oswald demonstrates how we can use resistance bands and body weight to safely and conveniently give a workout to the muscles of our upper and lower extremities. Experience the immediate boost in mental energy and resilience, as well as the physical strength and balance that comes with regular practice. Format: Video with audio download Length: 12 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
14
Classes / Pose Tutorial
Core Stabilization Practice
When our core is strong, it protects the spine, supports movement, and even empowers our will. In this tutorial, Dr. Theresa Oswald introduces various exercises that target the various muscles of the lower abdomen and back. Learn how to strengthen and stabilize this important area with simple movements that you can do right in your living room. Format: Video with audio download Length: 14 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
7
Classes / Pose Tutorial
The Desk Set: Exercises for the Office
Take a break from sitting still and move! In this short tutorial, Dr. Theresa Oswald shares an aerobic strengthening routine that we can do right at our desk. Wake up your body and boost your energy with this compact, well-rounded “exercise snack.” Format: Video with audio download Length: 7 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD

Pranayama

3
Classes / Pranayama
Kapalabhati for Purification & Revitalization (All Levels)
The practice of kapalabhati is one of the most efficient and effective pranayamas (breathing exercises) for dispelling the inertia, congestion, and stagnation that tend to build up in the body and mind. In this short tutorial, Sandra Anderson walks us through the essentials of this traditional cleansing practice. With the resulting enlivening of prana (life energy), our innate desire to know ourselves at the deepest level begins to blossom. Format: .mp3 audio file with download Length: 3 mins
Sandra Anderson headshot
Sandra Anderson
11
Classes / Pranayama
2-to-1 Breathing for Relaxation & Detoxification (All Levels)
In 2-to-1 breathing, we lengthen the exhalation until it is twice as long as the inhalation. The effect is deeply relaxing and detoxifying. Greg Capitolo leads us step-by-step through the complete practice. Learn how to soothe and nourish your entire system by gradually and gently deepening your breath. Format: .mp3 audio file with download Length: 11 mins
Greg Capitolo headshot
Greg Capitolo
32
Classes / Pranayama
Pranayama for Energizing the Whole Being (Level 2)
One of the most important aspects of yoga, pranayama helps us cultivate the calm yet highly energized mind essential to healing, creative thinking, and spiritual pursuit. Sandra Anderson guides us through three pranayama practices that purify the energy channels and invigorate the whole being: anuloma, viloma, and pratiloma. Learn each technique step-by-step and experience the remarkable benefits for yourself. Format: Video with audio download Length: 32 mins
Sandra Anderson headshot
Sandra Anderson
27
Classes / Pranayama
Aharana & Samikarana Pranayama (All Levels)
The mind is deeply entwined with prana, our vital energy. Shari Friedrichsen introduces two gentle pranayama practices to harness and balance our energy, so that we can focus and stabilize our mind. Bring home your scattered energies with aharana and equalize them with samikarana—for a profound experience of inner peace and wholeness. Format: Video with audio download Length: 27 mins
Shari Friedrichsen headshot
Shari Friedrichsen
4
Classes / Pranayama
Guided Nadi Shodhana Practice
Nadi shodhana—alternate nostril breathing—is the primary practice for clearing the energy channels (nadis) of impurities that might impede concentration. Sandra Anderson guides this cleansing pranayama, which involves inhaling and exhaling through one nostril at a time. Experience how opening the flow of energy along the nadis helps you calm and strengthen your nervous system and deepen self-awareness—making it an excellent preparation for meditation. Format: .mp3 audio file with download Length: 4 mins
Sandra Anderson headshot
Sandra Anderson
17
Classes / Pranayama
Seated Aharana Pranayama (All Levels)
Aharana is a pranayama practice that brings us back to our deepest self. In this short and sweet yoga class, Judy Moulton guides gentle movements and a seated aharana sequence suitable for morning or evening practice. Learn how you can use this form of breath work to strengthen your diaphragm, relax tension in your body, and bring peace to your mind. Format: Video with audio download Length: 17 mins
Judy Moulton headshot
Judy Moulton
61
Classes / Pranayama
Anuloma Pranayama Practice (Level 2)
Anuloma is a vigorous form of pranayama that is especially effective at clearing congestion, both physically and energetically. As Sandra Anderson demonstrates in this three-part yoga class, anuloma also increases inner focus and nasal sensitivity—important as you prepare for meditation—while setting the stage for more advanced practices. Listen to a brief lecture and learn the process of anuloma, then join in a complete yoga practice that includes this vital form of breathwork. Format: Video with audio download Length: 61 mins
Sandra Anderson headshot
Sandra Anderson
31
Classes / Pranayama
Three Essential Breaths (Gentle/All Levels)
Our breath is our access point to the subtle vibration of prana. Shari Friedrichsen demonstrates how, through simple breathing techniques, we can use the breath to identify and heal emotional scars, release old habits, and relax deeply. Move mindfully through crocodile pose, deep breathing with a breath pillow, and nadi shodhana (alternate nostril breathing), and learn how these cleansing and nourishing practices can lead to a fuller, richer life. Format: Video with audio download Length: 31 mins
Shari Friedrichsen headshot
Shari Friedrichsen
56
Classes / Pranayama
Bhastrika Pranayama: Bellows Breath (Level 2)
Bhastrika (bellows) breathing is one of the most important and powerful pranayamas. In addition to its health benefits of an overall increase in vitality, it is potent on a subtle level in preparing and developing a meditative mind, and for this reason, it is particularly treasured in the Himalayan Tradition. In this class, Sandra Anderson explains the benefits, requirements, and contraindications for this advanced pranayama, gives a detailed explanation of the technique, and leads a short sequence of helpful, preparatory asana postures, ending with the practice of bhastrika. Format: Video with audio download Length: 56 mins
Sandra Anderson headshot
Sandra Anderson

Relaxation

15
Classes / Relaxation
Body Awareness Relaxation
Reconnect with yourself and experience profound rest with a full-body awareness practice guided by Ishan Tigunait. This body awareness relaxation supports resilience and autonomic nervous system regulation, leading to a sense of grounding and inner balance. Give yourself the gift of self-nurturance and heightened personal awareness. Format: Audio streaming with audio download Length: 15 min
Ishan Tigunait headshot
Ishan Tigunait
11
Classes / Relaxation
Systematic Muscle Relaxation in Shavasana
We all have habitual ways that we hold tension. Practicing systematic muscle relaxation helps us let go of the stress we accumulate in our daily lives and invites ease into the body and mind. In this practice, Sandra Anderson guides us to soften and release tension as we move our awareness throughout the inner space of the body. This relaxation serves as a complete stand-alone practice and as an excellent preparation for meditation. Format: Audio streaming with audio download Length: 11 min
Sandra Anderson headshot
Sandra Anderson
14
Classes / Relaxation
Guided Relaxation with Yogic Breathing
Healthy breathing is the foundation of all yoga techniques and sets the stage for a fulfilling experience in our asana, relaxation, and meditation practices. In this guided practice with David Goddard, explore how the five qualities of yogic breathing lay the groundwork for a deep and effective systematic relaxation. This combined practice of breath-shaping and relaxation can be used anytime you need to rest and unwind, and serves as an excellent preparation for meditation. Format: .mp3 audio file with download Length: 14 mins
David Goddard headshot
David Goddard
10
Classes / Relaxation
Relaxation: Guided Breath Awareness
Let your mind and body rest deeply in the tranquility of breath awareness in this guided practice. Softening into the nourishing inhale and cleansing exhale, observe how your body breathes without conscious effort. Allow disruptive thoughts and feelings to simply pass through your mind, and let the subtle sound of the breath, so’ham, anchor your awareness as your mind and body relax completely. Format: .mp3 audio file with download Length: 10 mins
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
3
Classes / Relaxation
Sandbag Breathing for Tranquility and Strength
How can we quiet our mind and stay strong through life’s ups and downs? Deep, smooth diaphragmatic breathing is a simple yet powerful means. Learn how to cultivate it through the practice of sandbag breathing. Grab your breath pillow, bag of rice, or any other weight of choice, and settle into a strengthening yet relaxing breath-training session with Shari Friedrichsen. Format: .mp3 audio file with download Length: 3 mins
Shari Friedrichsen headshot
Shari Friedrichsen
4
Classes / Relaxation
Short Centering Practice
When we are centered, we can carry out our many activities with grace and skill. Join Rolf Sovik in a mini guided relaxation that will help you find center in your body and breath. Take a moment to rest and recharge, and make even your busiest days more balanced and harmonious. Format: .mp3 audio file with download Length: 4 mins
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
6
Classes / Relaxation
Crocodile Pose Relaxation
By promoting diaphragmatic breathing, the crocodile pose relieves tension and reduces anxiety. Sandra Anderson guides us through a systematic relaxation in this key asana. Take a pause and slow down your mind, smooth out your breath, and nourish your body. Format: .mp3 audio file with download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
61
Classes / Relaxation
The Complete Practice of Yoga Nidra
The authentic practice of yoga nidra is a powerful technique for relaxation and stress management, a highly evolved method of meditation, and a source of lasting inner peace. The word nidra means “sleep,” and thus the practice of yoga nidra, or yogic sleep, is frequently associated with the practice of relaxed states of consciousness. Join Rolf Sovik as he guides you through gentle movements and breath awareness, then allow yoga nidra to bring you into deeper realms of the subconscious and awaken a connection to the infinite. Format: Audio streaming with audio download Length: 1 hr 1 min
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
14
Classes / Relaxation
61 Points Relaxation Exercise
The 61 points relaxation exercise, known as shava yatra, is a master practice of the Himalayan Tradition. This systematic relaxation technique brings profound levels of rest to the body and mind. It helps us cultivate inner awareness and sense withdrawal (pratyahara) from the outer distracting world around us. By traveling mentally to 61 different internal points that correspond with energy-rich areas of the body (marma points) we awaken and stabilize the body and mind for a deeper state of inner consciousness. Rolf Sovik guides us through this healing practice for deep relaxation and renewed vitality. Format: Audio streaming with audio download Length: 14 mins
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD

Yoga

70
Classes / Yoga
Accessing the Subtle Force of Transformation at the Navel Center
The navel center is home to the pranic hub—a concentration of life force energy that fuels our inner transformation. Join Sandra Anderson for this level two practice that focuses on activating and accessing this area through asana and the master yoga practices of agni sara and nauli kriya. Class concludes with an extended pranayama practice that includes bhastrika, nadi shodhana, aharana, and samikarana pranayama. Format: Video with audio download Length: 1 hr 12 mins
Sandra Anderson headshot
Sandra Anderson
78
Classes / Yoga
A Practice for Nourishing and Protecting the Mind
The yogic scriptures tell us that the forces of nourishment and protection preside over the archway at the openings of the nostrils. Focusing on this energetically charged space anchors our awareness in the present moment and helps us cultivate a peaceful, inward flowing mind. Join Shari Friedrichsen for this complete practice that includes breath training and movement for cultivating our sensitivity to prana (life force energy). Class concludes with multiple rounds of alternate nostril breathing and the practice of so’hum pranayama. Format: Video with audio download Length: 78 mins
Shari Friedrichsen headshot
Shari Friedrichsen
22
Classes / Yoga
Yoga for Self-care and Stress Relief
By aligning our movement with the pace of our breath, we simultaneously impact the body, mind, and nervous system. Join David Goddard for this targeted practice that is designed to relieve residual tension in the nervous system and increase resilience and flexibility in both body and mind. Roll out your mat and join along to bolster an overall sense of well-being. Format: Video with audio download Length: 22 mins
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David Goddard
78
Classes / Yoga
Experiencing the Benevolence of Breath and Prana
The sages tell us that the qualities inherent in our life force (prana shakti) are the qualities of the divine will itself. This experience manifests in our yoga practice as a sense of protection, inspiration, and purposefulness. In this dynamic guided practice, Greg Capitolo leads us through conscious, breath-aligned movement—the formula used by yogis to access and awaken the experience of prana shakti. The class concludes with guided nadi shodhana and aharana pranayama practices. Format: Video with audio download Length: 1 hr 18 mins
Greg Capitolo headshot
Greg Capitolo
22
Classes / Yoga
Yoga to Strengthen & Revitalize (All Levels)
Breath-connected asana can be a powerful tool for building strength in the body while calming the nervous system. In this class, Judy Moulton shares a practice for strengthening and revitalizing the entire body—a short, go-to practice for restoring balance in the mind, body, and breath. Format: video with audio download Length: 22 mins
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Judy Moulton
54
Classes / Yoga
Yoga to Calm and Quiet the Mind (All Levels)
It is the nature of the mind to roam from thought to thought. How can we begin to catch hold of its roaming tendencies? In this guided practice with David Goddard, explore cultivating steadiness and ease in both body and breath, and discover how practicing with this intention can infuse the mind with those same qualities—increasing an inner sense of calm and tranquility. Format: Video with audio download Length: 54 mins
David Goddard headshot
David Goddard
19
Classes / Yoga
Chair Yoga to Re-energize at the Office (All Levels)
Many of us spend a lot of time in a seated position, which can lead to physical tightness and mental lethargy. In this class, designed to be accessible during the workday, Greg Capitolo guides us to stretch key muscles and joints using the support of a chair. Whether you’re tuning in for a few quick stretches or joining for the entire class, you can use this practice to infuse your day with more lightness and ease. Format: Video with audio download Length: 19 mins
Greg Capitolo headshot
Greg Capitolo
3
Classes / Yoga
Relaxed Breathing Practice in Crocodile Pose
Our breath is guided by life-giving energy (prana), which has the intelligence to know where we need nourishment and where we need softening. Settle into a comfortable crocodile pose and follow along as Shari Friedrichsen guides you to gently shape and relax the breath—with every inhale bringing a fresh opportunity for nourishment and every exhale softening the grip of tension. Format: .mp3 audio file with download Length: 3 mins
Shari Friedrichsen headshot
Shari Friedrichsen
51
Classes / Yoga
Yoga Class to Combat Sitting (Level 2)
We’re all familiar with the discomforts that can arise in the body and mind from sitting in front of our devices: a forward head posture, rounded shoulders, and an overall sense of sluggishness, to name a few. Through our yoga practice, we can begin to remove stagnation and help offset these undesired effects. Join Sandra Anderson for this level two class that uses classical yoga postures to reinvigorate the body and mind and counteract the effects of prolonged sitting. Format: Video with audio download Length: 51 mins
Sandra Anderson headshot
Sandra Anderson