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
17
Classes / Yoga
Short Practice for Heart Awakening (All Levels)
When we hold tension around the heart, our capacity for self-love is diminished and we find ourselves unable to let go of old burdens. In this short but potent practice, Shari Friedrichsen shares simple centering techniques and poses for strengthening and unfolding the heart area. Learn how to use breath awareness to release habitual patterns of grief and sorrow, and discover renewed vitality at the heart center. Format: Video with audio download Length: 17 mins
Shari Friedrichsen headshot
Shari Friedrichsen
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
16
Classes / Yoga
Focus on the Abdomen: Intention into Action (All Levels)
Our abdominal area is a deep and reliable source of will, intelligence, and our ability to take action. In this short practice, Shari Friedrichsen guides you through movements that target the muscles and organs of the belly, using systematic contraction and release to access the power and wisdom located in this part of the body. Learn the more subtle aspects of your core as you release tension and fear, and move through life with more confidence and intention. Format: Video with audio download Length: 16 mins
Shari Friedrichsen headshot
Shari Friedrichsen
9
Classes / Pose Tutorial
Agni Sara to Go (All Levels)
Get the benefits of agni sara—a master practice that builds heat and fortifies the internal organs—in a short amount of time. In this brief yet complete sequence, Judy Moulton guides you through warm-up movements, agni sara, and finally a sun salutation that integrates the awakened energy. Add your own relaxation practice, and emerge ready for the rest of your day! Format: Video with audio download Length: 9 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
45
Classes / Yoga
Breath Alignment for Pranic Awareness (All Levels)
Breath alignment in asana has two main concepts: conscious movement—moving mindfully with intention—and diaphragmatic breathing. This yoga class with Judy Moulton explores the idea of deepening our practice not through physical alignment cues or added complexity, but through increased internal awareness. Starting and closing with shavasana to cultivate inner focus, learn to hone in on the center point of your awareness as you move through a balanced sequence of simple yet energetically charged poses. Format: Video with audio download Length: 45 mins
Judy Moulton headshot
Judy Moulton
70
Classes / Yoga
Getting Back to Basics (Level 1)
Cultivating a “beginner’s mind”—the ability to approach each moment with a fresh perspective and open mind—is one of the essential skills for any yogi to develop. In this thoughtfully paced, comprehensive class, Luke Ketterhagen breaks down the fundamentals of common yoga poses, giving detailed alignment cues and options for modification. This practice is perfect for those just starting out, as well as experienced students looking to refine their understanding of asana. Format: Video with audio download Length: 1 hr 10 min
Luke Ketterhagen headshot
Luke Ketterhagen
70
Classes / Yoga
Exploring Energetic Equilibrium (Level 2)
Our yoga practice allows us a direct experience with energy balance—an integration of the pranic field and the opening of sushumna, the central energy channel. We can access this free-flowing, connected state of energetic awareness, Sandy Anderson notes, by paying special attention to the flow of breath before, during, and after asanas. Gain a subtle perspective on familiar poses as you frequently pause to observe nostril dominance in this hatha class designed to balance your pranic body, release tension, and awaken inert energies. Format: Video with audio download Length: 1 hr 10 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
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
75
Classes / Yoga
Sun, Moon, and Fire: A Hatha Yoga Pradipika–Inspired Practice (Level 3)
As our yoga practice advances, we can tap into more subtle levels of consciousness and unite the opposing energies of the sun and moon within our body and mind. In this class for experienced-level practitioners, Sandra Anderson invites you to explore the asanas found in the Hatha Yoga Pradipika. Warm up with a sun salutation and standing poses before moving into the classical seated work and inversions, and learn helpful modifications for trickier poses like peacock and archer. Format: Video with audio download Length: 1 hr 15 mins
Sandra Anderson headshot
Sandra Anderson