6
Talks / Yoga Practice
Uddiyana Bandha: Navel Lock
The energetic network at the abdomen is our powerhouse—our source of vitality and willpower. In this video, Sandra Anderson explains the wide-ranging benefits of regulating this center through the yogic technique of uddiyana bandha (navel lock). Whether you are asserting yourself in the external world or seeking true knowledge in the inner realm, discover how this practice can help you soar to new heights. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
8
Talks / Yoga Practice
Mula Bandha: Root Lock
A healthy pelvic floor is fundamental to our well-being, from allowing healthy elimination to supporting emotional stability. In this video, Sandra Anderson shares how engaging this area in the yogic practice of mula bandha (root lock) not only boosts our physical vitality but facilitates higher states of awareness. Learn how to channel your energy upward—to direct your mind toward the center of your being. Format: Video with audio download Length: 8 mins
Sandra Anderson headshot
Sandra Anderson
7
Talks / Yoga Practice
Maha Bandha: The Great Lock
Just as a tree branches out into leaves and fruits, we spread our energy out into the external world through our senses. What do we do, however, when we want to explore the inner realm? In this video, Sandra Anderson introduces the technique of maha bandha (great lock), which yogis use to direct their life force inward. Find out about this powerful practice and its role in your quest for full awakening. Format: Video with audio download Length: 7 mins
Sandra Anderson headshot
Sandra Anderson
6
Talks / Yoga Practice
What Is a Bandha?
The yogic practice of bandha, or “lock,” is far richer and more complex than its English name suggests. Sandra Anderson dives into the deeper dimensions of the technique—connecting the practitioner not only to the physical body but to higher states of consciousness. Learn how you can awaken to new realities by working with your energetic flow. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
9
Talks / Yoga Practice
The Traveling Yogi: Tips to Maintain Your Practice
Traveling is a reality of life for many people, often bringing hours of sitting in uncomfortable seats, time changes, and unfamiliar surroundings that put stress on the body. Even under such conditions, we can maintain our physical and mental health by turning to our yoga practice. Luke Ketterhagen offers practical and creative ways—using asana, breathing, and relaxation—to build a sustainable, travel-friendly wellness program. Format: Video with audio download Length: 9 mins
Luke Ketterhagen headshot
Luke Ketterhagen
7
Talks / Yoga Practice
Kundalini: The Path to Transcendence
Through the practices of hatha yoga, we can tap into the extraordinary force of creativity and potential energy that lies within. Creating an inward-flowing mind whose roaming tendencies are completely attenuated is the intention behind hatha yoga, and this goal is synonymous with awakening kundalini, Sandra Anderson explains. Inspire your practice as you learn to access the “channel of fire,” gain freedom from mental turmoil, and find greater connection to your innermost self. Format: Video with audio download Length: 7 mins
Sandra Anderson headshot
Sandra Anderson
9
Talks / Yoga Practice
Shat Kriyas: The Cleansing Practices
The shat kriyas (six actions) are perhaps the least widely adopted in today’s hatha yoga, but these purifying practices offer wide-ranging health benefits confirmed by modern science. By bringing balance to the pranic body, these six cleansing actions can positively affect the vagus nerve to calm the central nervous system and aid digestion. Sandra Anderson demystifies the shat kriyas and offers advice for how and when they should be implemented in a yoga routine. Format: Video with audio download Length: 9 mins
Sandra Anderson headshot
Sandra Anderson
4
Talks / Yoga Practice
Bandhas: The Awakening of Prana
The bandhas (locks) connect the work of the body in hatha yoga practice to the energy flow happening on a more subtle level. In this video, Sandra Anderson describes the three foundational maha bandhas and how their activation supports an integrated, expansive, and stable yoga practice. Learn how to incorporate these techniques, and awaken the inherent intelligence contained within the body’s energetic centers. Format: Video with audio download Length: 4 mins
Sandra Anderson headshot
Sandra Anderson
8
Talks / Yoga Practice
Pranayama: The Breath of Life
Is it possible to change how we deal with our circumstances by gaining greater awareness of and control over the breath? Pranayama is the most powerful of all of the hatha yoga practices, Sandra Anderson explains, because it allows us to work most directly with prana. By using these breathing techniques and cultivating relaxed breathing in our life, we can access the link between body and mind, balance the nervous system, and transform our mental state. Format: Video with audio download Length: 8 mins
Sandra Anderson headshot
Sandra Anderson
9
Talks / Yoga Practice
Asana: The Secret Life of the Body
Though asana is perhaps the most widely known of the hatha yoga practices today, its benefits go much deeper than increased strength and flexibility or the ability to perform advanced poses. On a subtle level, asana affects the flow of prana (life force) through the body. Sandra Anderson describes how we can shift our focus from the physical body to the inner realm, and use asana as a means to reorient our minds. Format: Video with audio download Length: 9 mins
Sandra Anderson headshot
Sandra Anderson
5
Talks / Yoga Practice
What Is Hatha Yoga?
Hatha yoga is commonly defined as a style of asana class, but this limited understanding fails to capture hatha’s comprehensive and transformational nature. A timeless practice with ancient roots, this system of using the body and breath to work with the life force and access the deeper powers of the mind has thrived for millennia across kingdoms and continents. In this video, Sandra Anderson traces the history of hatha yoga to its origins with the Natha yogis, and explains how this enduring practice can help us today. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Talks / Yoga Practice
Creating a Safe Yoga Classroom
To evolve as a yoga teacher, explore how to create a safe classroom experience for your students that is both safe and healing. Luke Ketterhagen explains that a safe space is essential for people to let go and breathe deeply. Find out how a clean, quiet space and the guidance of an attentive teacher create a positive environment where students will continue to come, again and again, to learn and to practice. Format: Video with audio download Length: 6 mins
Luke Ketterhagen headshot
Luke Ketterhagen