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

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
46
Classes / Yoga
Agni Sara: Next Steps & Advanced Techniques (Level 2)
Ready to take your agni sara practice to the next level? Detoxifying the internal organs, toning the nervous system, boosting immunity—agni sara is a yogic technique that optimizes the functioning of our mind and body. Building on his introductory workshop, Luke Ketterhagen shares advanced practices that expand our engagement of the abdomen, respiratory diaphragm, and pranic flow during agni sara. Follow along as he breaks down uddiyana bandha (navel lock) into simple steps, demonstrates abdominal churning with nauli kriya, and shares an original method of channeling the inner fire, called “lifting the world.” Experience how strengthening and refining your agni sara routine unlocks new levels of vitality and inner radiance. Format: Multiple videos with audio download Length: 46 mins
Luke Ketterhagen headshot
Luke Ketterhagen
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
57
Classes / Yoga
Hip Strength & Flexibility (All Levels)
Healthy hips support ease and comfort in the whole body. Join Luke Ketterhagen in a sequence designed to stabilize and free up range of motion in your hips. Enjoy increased strength and flexibility in your body, and experience the difference in your energy, mood, and perspective. Format: Video with audio download Length: 57 mins
Luke Ketterhagen headshot
Luke Ketterhagen
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
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 / Pose Tutorial
Open Up with Moving Dolphin
Many of us spend our days hunched over a desk. In this tutorial, Sandra Anderson shares a short yet powerful practice that counters our tendency to cave forward and inward. Join her in stabilizing, strengthening, and opening the shoulders, neck, and thoracic spine. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
72
Classes / Yoga
Moving with Inner Awareness (All Levels)
Regardless of your physical capacity, tuning into your inner experience during movement can take your yoga practice to the next level. In this well-rounded class, Bill Ryan leads us through opening and strengthening sequences, with guidance on observing the breath and the body. Complete with a systematic relaxation and a guided meditation, this session is an opportunity to build and channel inner awareness. Format: Video with audio download Length: 1 hr 12 mins
Bill Ryan, PhD headshot
Bill Ryan, PhD
7
Classes / Pose Tutorial
Agni Sara 101
The navel center is the home of the fire element and its power of transformation. In this short tutorial, Greg Capitolo guides us through agni sara, the master practice that unlocks and enlivens this important energy hub. Include agni sara in your home practice to awaken your inner radiance and dynamism. Format: Video with audio download Length: 7 mins
Greg Capitolo headshot
Greg Capitolo
38
Classes / Yoga
Exploring Breath-Movement Connection (All Levels)
Breath-connected movement helps us establish inner balance by integrating our mind and body. In this short class, Luke Ketterhagen leads us through a variety of postures and demonstrates how incorporating breath maximizes their benefits. Find out how you can strengthen, release, and open as you inhale and exhale. Format: Video with audio download Length: 38 mins
Luke Ketterhagen headshot
Luke Ketterhagen
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
62
Classes / Yoga
Activate & Integrate (All Levels)
Through a balanced, well-sequenced yoga class, we not only activate, but fully integrate, the prana (life force) stored deep within our body. Ransom Hare leads us through a series of practices that alternately generate and distribute energy. Move through prayer, asana, pranayama, and meditation to awaken and absorb the strength that radiates from the core of your being. Format: Video with audio download Length: 1 hr 2 mins
Ransom Hare headshot
Ransom Hare

Ayurveda

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
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
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
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

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

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
6
Classes / Pose Tutorial
Open Up with Moving Dolphin
Many of us spend our days hunched over a desk. In this tutorial, Sandra Anderson shares a short yet powerful practice that counters our tendency to cave forward and inward. Join her in stabilizing, strengthening, and opening the shoulders, neck, and thoracic spine. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
7
Classes / Pose Tutorial
Agni Sara 101
The navel center is the home of the fire element and its power of transformation. In this short tutorial, Greg Capitolo guides us through agni sara, the master practice that unlocks and enlivens this important energy hub. Include agni sara in your home practice to awaken your inner radiance and dynamism. Format: Video with audio download Length: 7 mins
Greg Capitolo headshot
Greg Capitolo
9
Classes / Pose Tutorial
Take Back the Back: Build Strength & Flexibility
When we spend our days at a desk, using our hands and eyes to tackle what lies in front of us, the back of our body can get neglected. In this concise tutorial, Sandra Anderson introduces poses that activate, strengthen, and release all the regions of the back—so we can move forward with support and ease. Format: Video with audio download Length: 9 mins
Sandra Anderson headshot
Sandra Anderson
7
Classes / Pose Tutorial
Akunchana Prasarana: Activate the Solar Plexus
The solar plexus is our powerhouse—the site of major visceral organs and an extensive nexus of subtle energy channels. Greg Capitolo shares how to do akunchana prasarana, an abdominal sequence that activates this important center. Learn this simple practice and fire up your confidence, enthusiasm, and courage today! Format: Video with audio download Length: 7 mins
Greg Capitolo headshot
Greg Capitolo
9
Classes / Pose Tutorial
Breath Alignment in Asana: Triangle
By cultivating pranic awareness, asanas support our meditation practice. In this short tutorial, Greg Capitolo shares breath-aligned movements in triangle pose that connect us to our solar plexus. Join him in exploring the energetic network that enlivens our journey inward. Format: Video with audio download Length: 9 mins
Greg Capitolo headshot
Greg Capitolo
11
Classes / Pose Tutorial
Breath Alignment in Asana: Warrior 1
How does asana support meditation practice? In this short practice tutorial, Greg Capitolo demonstrates that we can use breath-aligned movement in warrior 1 pose to activate vital energy at the solar plexus. By skillfully cultivating pranic awareness, our yoga practice prepares not just the body for meditation but the mind as well. Format: Video with audio download Length: 11 mins
Greg Capitolo headshot
Greg Capitolo

Pranayama

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
106
Classes / Pranayama
Pranayama Essentials
Pranayama is an essential component of yoga practice, but do we really understand the what, why, and how to practice it? Explore how 3 specific and simple pranayamas—anuloma, kapalabhati, and nadi shodhanam—help us to clear the sinuses, balance the nervous system, and spiritually tap into our essential nature. Learn the practical techniques to a successful pranayama practice, but also how harnessing prana ican be as simple as maintaining the awareness of our breathing. Sandra Anderson explains the importance of developing and maintaining a pranayama practice as a gateway to the more subtle areas of Raja yoga—pratyahara, dharana, dhyana, and ultimately, samadhi. Format: Multiple videos with audio download Length: 1 hr, 46 mins
Sandra Anderson headshot
Sandra Anderson
74
Classes / Pranayama
Foundations of Yogic Breathing
“How can I breathe like a yogi?” It’s simple—breath training. Optimal diaphragmatic breathing is the foundation for any asana, meditation, or pranayama practice. Yogic breathing has many other profound benefits, too: it relaxes our nervous system, reduces stress and anxiety, eases our body’s fatigue and pain, and calms our mind. Format: Video with audio download Length: 1 hr 14 mins
Judy Moulton headshot
Judy Moulton

Relaxation

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
9
Classes / Relaxation
Point-to-Point Breathing
Point-to-point breathing helps you establish a relaxed, one-pointed concentration that deepens your yoga practice. As your mind and breath travel together from one point in the body to another, and then beyond the body toward infinity, the points create a sense of deep connection between the mind and the body and between the finite and the infinite. You, the finite, rest in the infinite. Enjoy this guided practice. Format: Audio streaming with audio download Length: 9 mins
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
7
Classes / Relaxation
Rest & Breathe
The foundation for systematic relaxation and meditation practice is to rest and breathe. In this simple—yet profound—practice, Rolf Sovik guides you through an easy breath training exercise. Breath training’s benefits include calming the nervous system, strengthening the diaphragm, and reducing stress. Listen, and learn how the mechanics of good breathing are the foundation for spiritual practice.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
82
Classes / Relaxation
Fundamentals of Systematic Relaxation
Learning to consciously relax—what yogis call “systematic relaxation”—is a powerful self-help tool. Relaxation helps us in daily life by releasing built-up physical and mental tension; it also supports spiritual practice by training us to calm and turn inward. Start here: begin quieting the outside noise so you can connect to your deeper self. Format: Multiple videos with audio downloads Length: 1 hr 18 mins
Sarah Guglielmi headshot
Sarah Guglielmi

Yoga

46
Classes / Yoga
Agni Sara: Next Steps & Advanced Techniques (Level 2)
Ready to take your agni sara practice to the next level? Detoxifying the internal organs, toning the nervous system, boosting immunity—agni sara is a yogic technique that optimizes the functioning of our mind and body. Building on his introductory workshop, Luke Ketterhagen shares advanced practices that expand our engagement of the abdomen, respiratory diaphragm, and pranic flow during agni sara. Follow along as he breaks down uddiyana bandha (navel lock) into simple steps, demonstrates abdominal churning with nauli kriya, and shares an original method of channeling the inner fire, called “lifting the world.” Experience how strengthening and refining your agni sara routine unlocks new levels of vitality and inner radiance. Format: Multiple videos with audio download Length: 46 mins
Luke Ketterhagen headshot
Luke Ketterhagen
57
Classes / Yoga
Hip Strength & Flexibility (All Levels)
Healthy hips support ease and comfort in the whole body. Join Luke Ketterhagen in a sequence designed to stabilize and free up range of motion in your hips. Enjoy increased strength and flexibility in your body, and experience the difference in your energy, mood, and perspective. Format: Video with audio download Length: 57 mins
Luke Ketterhagen headshot
Luke Ketterhagen
72
Classes / Yoga
Moving with Inner Awareness (All Levels)
Regardless of your physical capacity, tuning into your inner experience during movement can take your yoga practice to the next level. In this well-rounded class, Bill Ryan leads us through opening and strengthening sequences, with guidance on observing the breath and the body. Complete with a systematic relaxation and a guided meditation, this session is an opportunity to build and channel inner awareness. Format: Video with audio download Length: 1 hr 12 mins
Bill Ryan, PhD headshot
Bill Ryan, PhD
38
Classes / Yoga
Exploring Breath-Movement Connection (All Levels)
Breath-connected movement helps us establish inner balance by integrating our mind and body. In this short class, Luke Ketterhagen leads us through a variety of postures and demonstrates how incorporating breath maximizes their benefits. Find out how you can strengthen, release, and open as you inhale and exhale. Format: Video with audio download Length: 38 mins
Luke Ketterhagen headshot
Luke Ketterhagen
62
Classes / Yoga
Activate & Integrate (All Levels)
Through a balanced, well-sequenced yoga class, we not only activate, but fully integrate, the prana (life force) stored deep within our body. Ransom Hare leads us through a series of practices that alternately generate and distribute energy. Move through prayer, asana, pranayama, and meditation to awaken and absorb the strength that radiates from the core of your being. Format: Video with audio download Length: 1 hr 2 mins
Ransom Hare headshot
Ransom Hare
47
Classes / Yoga
Cultivating Pranic Awareness in the Body (All Levels)
Prana is the vital force that nourishes—and ultimately makes up—this entire universe. When we cultivate awareness of this energy in ourselves, we gain firsthand experience of the divine compassion and love flowing through us. Shari Friedrichsen leads a class on how to infuse our whole body and mind with prana. Travel with your breath from the perineum to the head—awakening, integrating, and appreciating this benevolent, healing force. Format: Video with audio download Length: 47 mins
Shari Friedrichsen headshot
Shari Friedrichsen
35
Classes / Yoga
Quick Fix for Stiff Hips (All Levels)
To feel secure in our mind and body, we often clench around our hips. Yet, it is actually by releasing and opening this root area that we build a true foundation for stability. In a compact yoga class, Luke Ketterhagen leads us through a series of asanas for gently unwinding our hips, so that we can feel grounded and supported in all of our activities. Format: Video with audio download Length: 35 mins
Luke Ketterhagen headshot
Luke Ketterhagen
77
Classes / Yoga
Release Tension & Increase Awareness
When we are comfortable and stable in our physical and energetic body, we find it easy to direct our awareness inward. As our inner attention increases, we become even more firmly established in a luminous sense of ease. In this workshop, Judy Moulton leads us through practices that help us experience this relationship between releasing tension and increasing awareness. Join her in breath-connected movements and a systematic relaxation that serve as opportunities for deep self-exploration. Format: Multiple videos with audio download Length: 77 mins
Judy Moulton headshot
Judy Moulton
27
Classes / Yoga
The Ultimate Unwind (Gentle/All Levels)
For those days when you just want to lie around, this yoga class offers a soothing alternative to a vigorous asana routine. Join Luke Ketterhagen for a series of gentle stretches, followed by an extended shavasana. Envelop your body in pure relaxation and refresh your mind with a brief seated meditation to close your practice. Format: Video with audio download Length: 27 mins
Luke Ketterhagen headshot
Luke Ketterhagen