Posts by Sandra Anderson

8
Talks / Yoga Practice
Jalandhara Bandha: Chin Lock
Our neck takes a lot of strain from daily activities such as driving, reading, and working on the computer. The yogic practice of jalandhara bandha (chin lock) provides it with a much-needed alignment and stabilization. In this video, Sandra Anderson explains the technique’s benefits on our endocrine and nervous systems, as well as its role in restoring and integrating our subtle energies. Find out how you can incorporate this essential lock into your own asana and meditation routine. Format: Video with audio download Length: 8 mins
Sandra Anderson headshot
Sandra Anderson
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
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
5
Articles / Tantra
The Kanda: Tantric Anatomy in Practice
Prana shakti, our life force, emanates from a shimmering bluish kanda, a bulb-shaped nexus of vitality and intelligence that is the root of embodied life. The kanda is the key to accessing the pranic body, mastering the mind, and awakening a deeper level of awareness. Sandra Anderson explains the significance of the kanda along with ways we can tap into this source of vitality to fuel our spiritual growth.
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
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
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
62
Lectures / Yoga Practice
How to Change Your Mind: Neuroscience & Yoga
How can we use the insights of scientific research to enhance our yoga practice? Exploring the mind-body connection and understanding our thoughts, emotions, and behavior in the context of neuroscience can shed new light on the power and potential of yoga practice to affect every aspect of our mind, even the unconscious, or “autopilot,” functions. In this special livestream conversation, two core faculty members—integrative physician Dr. Theresa Oswald and experienced yoga teacher Sandra Anderson— engage in a lively discussion of yoga in the context of the findings of neuroscience. They cover concepts like the negativity bias, the vagal brake, and the default mode network, using the framework of the triune brain model, which divides the brain’s complex functions into three categories: base survival, emotional, and executive. Discover how the intersection of yoga and neuroscience can inspire you to awaken your full potential and become more completely and joyfully alive! Format: Video with audio download Length: 1 hr 2 mins
Theresa Oswald, MD headshot Sandra Anderson headshot
Theresa Oswald, MD & 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
6
COVID-19 Support / Inner Connection
Breath & Body Awareness Meditation
In meditation, we collect our energy and attention from the external world into the center of our being. Sandra Anderson leads a brief, guided practice on this journey inward with elements of posture, breath, subtle centers, and body awareness. Close your eyes and connect with the fountain of nourishment within. Format: Audio streaming with audio download Length: 6 min
Sandra Anderson headshot
Sandra Anderson
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
11
Meditations / Breath & Prana
Breath-Focused Meditation
Maintaining awareness on the effortless flow of breath allows the mind to be more present with the experience of the body. Sandra Anderson leads a meditation practice designed to help you follow the breath as it enters and leaves the body, naturally drawing your attention inward and bringing a sense of inner sanctuary to your entire being. Format: Audio streaming with audio download Length: 11 min
Sandra Anderson headshot
Sandra Anderson