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10
Meditations / Breath & Prana
Restful Breath Awareness
When we focus our attention on the flow of the breath, it leads our mind to a quiet inner stillness. Tune into this deeply restful breath-awareness practice to experience the breath moving in the center of the body and then flowing serenely in the nostrils. Take a few moments to relax in the soothing ebb and flow of the breath. Format: Audio streaming with audio download Length: 10 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
6
Talks / Holistic Health
Partners in Health: Healing in a Group
As social creatures, we benefit from connecting and sharing with each other. This means that pursuing health and healing in a supportive group setting can be much more engaging and empowering than tackling the task alone. Tune in to Dr. Theresa Oswald for research-backed reasons to explore experiences like group wellness retreats and classes. Find out why joining hands with others could be your next step in recovering or maintaining your health. Format: Video with audio download Length: 6 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
4
Articles / Yoga Practice
Breath-Connected Movement: Gateway to Fulfillment
What is the key to finding fulfillment in yoga practice? Learn how experiencing prana, or life-force energy, brings a deep sense of peace, joy, and inner nourishment—and how breath-connected movement engenders this experience. Enjoy a simple practice leading from breath-connected movement to a deep, breath-connected stillness.
Judy Moulton headshot
Judy Moulton
7
Talks / Wisdom
Sacred Space: A Connection Point
It’s easy to see why churches, mosques, and temples are considered holy, but why are the banks of the Ganges and the city of Varanasi also considered hallowed ground? Ishan Tigunait explores the foremost quality that makes a space sacred: its living connection to collective consciousness. Find out how such a space serves as an ideal meeting place for the seeker and the divine within. Format: Video with audio download Length: 7 mins
Ishan Tigunait headshot
Ishan Tigunait
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
3
Articles / Wisdom
How to Clear a Clouded Mind
Why do we sometimes find it difficult to make decisions, or to follow through on those we have made? And how can yoga help? Learn how yoga practices bring steadiness, clarity, and self-trust to the mind and make the mind one-pointed and decisive.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
12
Talks / Holistic Health
Understanding Our Nervous System
Our nervous system is central to our health and happiness, but how well do we understand it? In this informative yet concise talk, Bill Ryan breaks down the human nervous system into its component parts and elaborates on the ones particularly relevant to our overall balance and well-being. What is the “emotional brain”? Which set of nerves helps us relax and restore? Tune in to find out. Format: Video with audio download Length: 12 mins
Bill Ryan, PhD headshot
Bill Ryan, PhD
5
Meditations / Breath & Prana
Awakening Pranic Awareness at the Face
Our prana (vital energy) moves with each breath. By feeling and following its flow, we take our awareness to a more subtle realm. This short meditation will help you experience the movement of prana in front of your face. Come in touch with the life force and let it guide you inward toward deeper dimensions of your being. Format: Audio streaming with audio download Length: 5 min
Shari Friedrichsen headshot
Shari Friedrichsen
6
Articles / Yoga Practice
Nadi Shodhana: Equalizing the Flow of Breath
An aim of yogic breathing techniques is to equalize the flow of breath in both nostrils. This leads to the opening of the energy channel called sushumna nadi, which makes the mind flow peacefully inward. Swami Rama explains one of these techniques—nadi shodhana (alternate nostril breathing).
Swami Rama headshot
Swami Rama
9
Talks / Holistic Health
Natural Ways to Reduce Inflammation
Inflammation is helpful in healing acute injuries and protecting us from infection, but when it becomes chronic or excessive, it wreaks havoc on our body and mind. Dr. Theresa Oswald shares simple yet powerful ways to control inflammation. Learn tips on eating, moving, and resting that contribute to an anti-inflammatory lifestyle. Format: Video with audio download Length: 9 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
67
Lectures / Sacred Texts
Practice of the Yoga Sutra Book Club Q&A
How do we put self-surrender into practice? What is more subtle than prana? In this capstone session of our book club, Ishan Tigunait answers questions submitted by listeners on the second chapter of the Yoga Sutra. Tune in to gain a deeper understanding of key concepts, receive guidance on personal practice, and find powerful insights that will help you fully connect with the ancient teachings of Patanjali. Format: .mp3 audio file with download Length: 1 hr 7 mins
Ishan Tigunait headshot
Ishan Tigunait
9
Articles / Meditation
10 Tips for Reducing Distractions in Meditation
Why is it so hard to make the mind one-pointed in meditation? Rolf Sovik explains how the concentration process relates to the five states of mind described in the Yoga Sutra, and he shares his list of meditation’s top 10 distractions, along with practical tips for resolving them.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD

COVID-19 Support

67
COVID-19 Support / Spiritual Community
Year Long Meditation Closing Ceremony
Join us in celebrating the conclusion of the Year Long Meditation! Our global group practice has inspired nearly 9,000 meditators from 136 countries to come together with one common intention—to heal and nourish our connection to collective consciousness. This intention is more important than ever before and is the key to bringing forward the best of ourselves so that we can be a force for positive change. In this celebratory closing ceremony, Pandit Tigunait shares his reflections about what we can take away from the Year Long Meditation as we move forward in our personal practice and in our quest to create a bright and peaceful future. The closing ceremony features a guided group meditation followed by a special prayer by Panditji to officially conclude the Year Long Meditation.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
75
COVID-19 Support / Spiritual Community
The Power of Spiritual Community
Life is a journey to find the fulfillment our soul has been eternally seeking. As we progress on our path, we discover numerous sources of spiritual nourishment, yet often feel there is a deeper hunger that remains unsatisfied. The yoga tradition clearly tells us that spiritual community (sangha) can fulfill this longing. In this livestream we explore the role of inner connection, satsanga, service, and wisdom in creating spiritual community, and how this can nourish and protect us on deeper levels. Learn the art of using your personal practice to awaken a living experience of spiritual community, regardless of whether you are physically close to other seekers or able to practice together and share wisdom. The livestream concludes with a guided practice of shvasa-prashvasa pravahi pranayama. This unique preparatory practice for Vishoka Meditation brings a potent experience—the awareness of underlying pranic energy—that is the shared essence of spiritual community.
Ishan Tigunait headshot
Ishan Tigunait
65
COVID-19 Support / Inner Connection
Tantric Techniques for Unleashing Pranic Elixir
We are in the midst of an unprecedented storm of fear and grief. It is time that we override this storm and attain freedom from worry, anger, anxiety, helplessness, uncertainty, political bickering, and self-righteousness. It is time to discover our pranic elixir, nourish our body and mind, and extend that elixir to nourish the larger world we are a part of. Ancient masters have given us the tools. In this livestream, Pandit Tigunait shares with you what these tools are and how to use them wisely and constructively. Tune in to learn the tantric techniques for recovering and upholding our collective and individual well-being.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
5
Articles / Wisdom
Unconditional Gratitude: Finding Our Way in an Era of Fear
How do we retain our feeling of gratitude in the midst of a pandemic? How do we keep our gratitude and sense of interconnectedness from being swallowed up by fear, anger, selfishness, and isolation? Shiva Tigunait shares a Vedic mantra to remind us that we are guided and protected on every level by the divine forces, a mantra that calms our mind and fills us with hope.
Shiva Tigunait, PhD headshot
Shiva Tigunait, PhD
64
COVID-19 Support / Spiritual Community
Buddha & Patanjali’s Solution to a Pandemic
Drawing upon the time-tested wisdom of the Yoga Sutra and the Lotus Sutra, Pandit Rajmani Tigunait offers a yogic solution to the COVID-19 pandemic, which began as a health crisis and has grown into a humanitarian and economic crisis. This livestream offers us an opportunity to see this pandemic through the eyes of Buddha and Patanjali. Find out how their wisdom can help us to discover and utilize the spiritual resources inherent in all of us to overcome this crisis. Join us to find inspiration and support from the perennial wisdom of ancient masters.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
64
COVID-19 Support / Spiritual Community
Living Without Fear in the Era of COVID-19: Unleashing the Power of Healing and Service
COVID-19 is here. All of us have valid reasons to be concerned about the virus and its ramifications on many levels—health and well-being, social, and economic. The ethical and spiritual implications of this pandemic are beyond anyone’s comprehension. And yet, yoga gives us tools that will help us on every level. Now is the time to turn to the 5,000-year-old tradition of yogic wisdom and to put that wisdom into practice. By tapping into the pool of our inner healing force, we can eliminate fear and mobilize the time-honored power of service. Join Pandit Rajmani Tigunait for this timely livestream, and become a force of global healing and positive change in these troubled times.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
9
Articles / Meditation
The Real Meaning of Meditation
What is meditation? How does it work? Can meditation help us achieve genuine peace and happiness in today’s hectic, often chaotic world? Swami Rama explains the various aspects of meditation: how to turn inward, how to cultivate stillness, how to pay attention, and how to tell that we are making progress.
Swami Rama headshot
Swami Rama
4
Articles / Yoga Practice
Pranayama and the Autonomic Nervous System
Can we consciously change our heart rate and other automatic, or involuntary, functions of our body? Swami Rama explains how pranayama—controlling the breath—enables us to bring all the processes regulated by our autonomic nervous system under our voluntary control.
Swami Rama headshot
Swami Rama
11
Articles / Wisdom
The Yamas: Creating Harmony in Daily Life
It can be hard to change unproductive habit patterns. Yoga’s yamas (restraints) and niyamas (observances) help us to do just that. Learn how the five yamas alert us when our actions are out of sync with our spiritual aspirations and how they help us understand and manage the emotions driving our actions—allowing us to relate to ourselves and others in a more harmonious and balanced way.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD

Meditations

10
Meditations / Breath & Prana
Restful Breath Awareness
When we focus our attention on the flow of the breath, it leads our mind to a quiet inner stillness. Tune into this deeply restful breath-awareness practice to experience the breath moving in the center of the body and then flowing serenely in the nostrils. Take a few moments to relax in the soothing ebb and flow of the breath. Format: Audio streaming with audio download Length: 10 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
5
Meditations / Breath & Prana
Awakening Pranic Awareness at the Face
Our prana (vital energy) moves with each breath. By feeling and following its flow, we take our awareness to a more subtle realm. This short meditation will help you experience the movement of prana in front of your face. Come in touch with the life force and let it guide you inward toward deeper dimensions of your being. Format: Audio streaming with audio download Length: 5 min
Shari Friedrichsen headshot
Shari Friedrichsen
6
Meditations / Breath & Prana
Head-Clearing Meditation
From the brain to our eyes, ears, nose, and mouth, our head is home to some of our most important organs. On a subtler level, it houses our thoughts, including our worries and negative memories. Shari Friedrichsen offers a guided meditation to soothe and clear the head. Take a moment to nourish, cleanse, and thank your center of perception, discrimination, and intelligence. Format: Audio streaming with audio download Length: 6 min
Shari Friedrichsen headshot
Shari Friedrichsen
12
Meditations / Mantra
Universal Mantra Meditation
Mantra is a sacred sound that leads us to pure, silent awareness. The universal mantra so’ham can be practiced freely by anyone—it’s the subtle sound of our own breath. In this guided meditation, Bill Ryan helps us rest our mind in the sound so’ham flowing with the breath. Let the flow of sound carry you to an inner space of peaceful stillness. Format: Audio streaming with audio download Length: 12 min
Bill Ryan, PhD headshot
Bill Ryan, PhD
13
Meditations / Breath & Prana
Seated Breath Awareness
As a vehicle of vital energy, our breath is our chariot on the road inward. In this tutorial, Greg Capitolo guides us through a breath awareness practice that serves as the foundation of meditation. Cleanse with every exhale, nourish with every inhale, flowing toward the most expansive, subtle dimension of your being. Format: Video with audio download Length: 13 mins
Greg Capitolo headshot
Greg Capitolo
15
COVID-19 Support / Emotional and Mental Resilience
Well-Being Meditation
A systematic practice of meditation is an opportunity for deep rest and nourishment. Leading us inward step-by-step, Rolf Sovik introduces techniques for releasing tension in our mind and body. Relax into a profound sense of well-being and awaken to the peace and joy already within you. Format: Audio streaming with audio download Length: 15 min
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
15
Meditations / Mantra
5-Step Meditation
We may know that meditation involves various elements—such as breath and mantra—but not exactly how to coordinate them. In this guided meditation, Shari Friedrichsen weaves the strands together into a clear, concise process to purify and restore our inner world. Find a comfortable seat and reclaim your intrinsic luminosity. Format: .mp3 audio file with download Length: 15 mins
Shari Friedrichsen headshot
Shari Friedrichsen
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
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

Classes

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
57
Classes / Yoga
Digest Stress (All Levels)
Asana is a powerful tool for managing and relieving stress. In this class, Sarah Guglielmi shares a daily practice for calming our nervous system and awakening the inner fire (agni) that helps us digest our emotional experiences. When you feel caught in an inner storm, find anchor in an empowering and grounding connection to your body. Format: Video with audio download Length: 57 mins
Sarah Guglielmi headshot
Sarah Guglielmi
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
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
81
Classes / Yoga
Sequence for Clarity and Strength (All Levels)
Through our yoga practice, we can activate and channel the incredible wellspring of life force that bubbles deep within our own body. Greg Capitolo leads us through a sequence of asana and pranayama that helps us tap into this inner energetic potential. Move from awakening strength at the navel center to cultivating clarity at the eyebrow center. Then integrate through the practice of 61-point relaxation. Experience the newfound vitality and mental focus. Format: Video with audio download Length: 1 hr 21 mins
Greg Capitolo headshot
Greg Capitolo
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

Lectures

67
Lectures / Sacred Texts
Practice of the Yoga Sutra Book Club Q&A
How do we put self-surrender into practice? What is more subtle than prana? In this capstone session of our book club, Ishan Tigunait answers questions submitted by listeners on the second chapter of the Yoga Sutra. Tune in to gain a deeper understanding of key concepts, receive guidance on personal practice, and find powerful insights that will help you fully connect with the ancient teachings of Patanjali. Format: .mp3 audio file with download Length: 1 hr 7 mins
Ishan Tigunait headshot
Ishan Tigunait
59
Lectures / Sacred Texts
Cultivating a Stable & Discerning Mind
“What is the description of a person of steady insight who remains in samadhi, O Krishna? How does a person of stable wisdom speak forth? How does he sit? How does he walk?” Arjuna asks Krishna. How can we assess the stability and clarity of our own mind? How can we strengthen its connection to inner wisdom? In this satsanga, Pandit Tigunait uses the second chapter of the Bhagavad Gita to address such questions. Learn the tools for self-reflection and self-transformation on your journey toward true peace—unconditional peace of mind. Format: .mp3 audio file with download Length: 59 mins
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
67
COVID-19 Support / Spiritual Community
Year Long Meditation Closing Ceremony
Join us in celebrating the conclusion of the Year Long Meditation! Our global group practice has inspired nearly 9,000 meditators from 136 countries to come together with one common intention—to heal and nourish our connection to collective consciousness. This intention is more important than ever before and is the key to bringing forward the best of ourselves so that we can be a force for positive change. In this celebratory closing ceremony, Pandit Tigunait shares his reflections about what we can take away from the Year Long Meditation as we move forward in our personal practice and in our quest to create a bright and peaceful future. The closing ceremony features a guided group meditation followed by a special prayer by Panditji to officially conclude the Year Long Meditation.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
68
Lectures / Sacred Texts
Practice of the Yoga Sutra Book Club, Part 8: The Self-Revealing Power of Pranayama and Pratyahara
Prana is the energetic potential that imbues us with life. We cultivate awareness and control of this life force through the practice of pranayama, control of the breath, which eventually culminates in the practice of pratyahara, withdrawal of the senses from the external world. In this eighth session (sutras 2:49–2:55) of the Practice of the Yoga Sutra Book Club, Ishan Tigunait explores the purpose and stages of pranayama and pratyahara, the fourth and fifth limbs of Patanjali’s eight limbs of yoga. Discover how practicing them systematically leads us into meditation and the unveiling of our inmost self. Reading material for this session can be found in Pandit Tigunait’s The Practice of the Yoga Sutra: Sadhana Pada. As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 8 mins
Ishan Tigunait headshot
Ishan Tigunait
67
Lectures / Sacred Texts
Responding to the Call of Our Inner Intelligence
How can we tell right from wrong, appropriate action from a mistake? When we have a strong connection to our buddhi (inner intelligence), we can make the wisest choices and act on them skillfully. In this satsang with Pandit Tigunait, we dive into the second chapter of the Bhagavad Gita to explore the power and freedom that lie in heeding the call of our buddhi. Find out how you can live with clarity and purpose by tapping into your innate intuition and wisdom. Format: .mp3 audio file with download Length: 1 hr 7 mins
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
61
Lectures / Sacred Texts
Practice of the Yoga Sutra Book Club, Part 7: Discovering the Essence of Asana through Pranic Awareness
In recent years, asana has gained popularity as a tool for cultivating strength and flexibility. Yet its full potential and meaning extends far beyond its physical benefits. In the seventh session (sutras 2:46–2:48) of the Practice of the Yoga Sutra Book Club, Ishan Tigunait explores asana as a fundamental step toward the bigger goal of yoga—cultivating a peaceful flow of inward awareness. Find out how asana practice is a gateway to a deeper connection to prana (life force), and how pranic awareness then becomes a gateway to a joyful, stable journey inward. To prepare for the next session, please read sutras 2:49–2:55 in Pandit Tigunait’s The Practice of the Yoga Sutra: Sadhana Pada. As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 1 mins
Ishan Tigunait headshot
Ishan Tigunait
75
COVID-19 Support / Spiritual Community
The Power of Spiritual Community
Life is a journey to find the fulfillment our soul has been eternally seeking. As we progress on our path, we discover numerous sources of spiritual nourishment, yet often feel there is a deeper hunger that remains unsatisfied. The yoga tradition clearly tells us that spiritual community (sangha) can fulfill this longing. In this livestream we explore the role of inner connection, satsanga, service, and wisdom in creating spiritual community, and how this can nourish and protect us on deeper levels. Learn the art of using your personal practice to awaken a living experience of spiritual community, regardless of whether you are physically close to other seekers or able to practice together and share wisdom. The livestream concludes with a guided practice of shvasa-prashvasa pravahi pranayama. This unique preparatory practice for Vishoka Meditation brings a potent experience—the awareness of underlying pranic energy—that is the shared essence of spiritual community.
Ishan Tigunait headshot
Ishan Tigunait
56
Lectures / Tantra
Timeless Secrets of Tantra & Yoga (Part 2)
“Just as there are millions of suns in the galaxy, there are millions of stars and suns within us,” said Swami Rama. How can we experience the highest life has to offer? The ancient systems of yoga and tantra give us tools that lead us to the pinnacle of human existence. In this never-before-released video lecture from 1987’s classic Path of Fire & Light seminar, Swami Rama shares timeless secrets of these two ancient systems. Learn how to use the tools of meditation, contemplation, and awakening the chakras so we can tap into the hidden reservoirs of power and wisdom within us—the unconscious mind and the latent energy known as kundalini shakti. In this journey within, we transform habit patterns that no longer serve us. We also expand and refine the capacity of our body, mind, senses, and breath so we can know ourselves on every level. Watch this video, and learn secrets of the sages that will infuse your practice—and life—with profound meaning!
Swami Rama headshot
Swami Rama
69
Lectures / Sacred Texts
Practice of the Yoga Sutra Book Club, Part 6: Yamas, Niyamas, and their Siddhis
The yamas (restraints) and niyamas (observances) are a highly active, transformative set of practices that unveils the extraordinary wisdom, joy, and power lying at the core of our being. In the sixth session (sutras 2:35–2:45) of the Practice of the Yoga Sutra Book Club, Ishan Tigunait explores the siddhis (yogic accomplishments) that are unlocked through sincere and consistent practice of the yamas and niyamas. From bodily perfection to unsurpassed happiness, discover the extraordinary fruits of disciplining your thought, speech, and action. To prepare for the next session, please read sutras 2:46–2:48 in Pandit Tigunait’s The Practice of the Yoga Sutra: Sadhana Pada. As you study, don’t forget to submit your questions to bookclub@yearlongmeditation.org. Ishan will be answering as many of them as possible in our capstone session. Format: .mp3 audio file with download Length: 1 hr 9 mins
Ishan Tigunait headshot
Ishan Tigunait

Talks

6
Talks / Holistic Health
Partners in Health: Healing in a Group
As social creatures, we benefit from connecting and sharing with each other. This means that pursuing health and healing in a supportive group setting can be much more engaging and empowering than tackling the task alone. Tune in to Dr. Theresa Oswald for research-backed reasons to explore experiences like group wellness retreats and classes. Find out why joining hands with others could be your next step in recovering or maintaining your health. Format: Video with audio download Length: 6 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
7
Talks / Wisdom
Sacred Space: A Connection Point
It’s easy to see why churches, mosques, and temples are considered holy, but why are the banks of the Ganges and the city of Varanasi also considered hallowed ground? Ishan Tigunait explores the foremost quality that makes a space sacred: its living connection to collective consciousness. Find out how such a space serves as an ideal meeting place for the seeker and the divine within. Format: Video with audio download Length: 7 mins
Ishan Tigunait headshot
Ishan Tigunait
12
Talks / Holistic Health
Understanding Our Nervous System
Our nervous system is central to our health and happiness, but how well do we understand it? In this informative yet concise talk, Bill Ryan breaks down the human nervous system into its component parts and elaborates on the ones particularly relevant to our overall balance and well-being. What is the “emotional brain”? Which set of nerves helps us relax and restore? Tune in to find out. Format: Video with audio download Length: 12 mins
Bill Ryan, PhD headshot
Bill Ryan, PhD
9
Talks / Holistic Health
Natural Ways to Reduce Inflammation
Inflammation is helpful in healing acute injuries and protecting us from infection, but when it becomes chronic or excessive, it wreaks havoc on our body and mind. Dr. Theresa Oswald shares simple yet powerful ways to control inflammation. Learn tips on eating, moving, and resting that contribute to an anti-inflammatory lifestyle. Format: Video with audio download Length: 9 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
6
Talks / Wisdom
Group Practice: Illuminating the Space of Consciousness
How is group practice different from simply practicing together at the same place and time? Ishan Tigunait explains how the common sankalpa, or intention, of the participants allows group practice to unlock and channel the life-giving energy and radiance of collective consciousness. Format: Video with audio download Length: 6 mins
Ishan Tigunait headshot
Ishan Tigunait
4
Talks / Yoga Practice
Tradition vs. Style
Restorative, Vinyasa, Bikram—the modern yoga world is full of different styles that support and guide our practice. The tradition of yoga, however, is more fundamental and enduring than any style. Join Judy Moulton as she explores the meaning of a living tradition and how it serves as an inexhaustible source of inspiration and nourishment for our growth. Format: Video with audio download Length: 4 mins
Judy Moulton headshot
Judy Moulton
6
Talks / Sacred Texts
Finding Our Inner Shakti
How did the sage Parashurama shed his past as an avenging mass murderer and grow into one of the greatest spiritual masters in Indian history? The key lay in reclaiming his inner shakti—the divine intelligence and power residing in each of us. Explore with Pandit Tigunait how this benevolent, transformative force motivates and guides us on our journey toward lasting fulfillment and ultimate freedom. Format: Video with audio download Length: 6 mins
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
6
Talks / Wisdom
Buddhi: Our Connection to Collective Consciousness
Collective consciousness is the radiant field of creative intelligence that underlies the cosmos. How can we nurture and strengthen our relationship with this source of inner light? In this talk, Ishan Tigunait explores buddhi—our capacity for discernment and intuition—as our connecting cord to collective consciousness. Find out how buddhi is energized and purified through the path of yoga. Format: Video with audio download Length: 6 mins
Ishan Tigunait headshot
Ishan Tigunait
9
Talks / Sacred Texts
Abhinivesha: Self-Preservation
From low-grade anxiety to blinding panic, fear drives much of our thought, speech, and action. Sandra Anderson addresses this all-pervading affliction, abhinivesha. The fear of losing our life—the urge for self-preservation—fills our every cell. How can we make sure it serves as an adaptive instinct, instead of letting it grow into a constricting, destructive preoccupation? Find out as Sandra shares the ancient techniques of yoga, supported by modern insights from neurobiology. Format: Video with audio download Length: 9 mins
Sandra Anderson headshot
Sandra Anderson

Articles

4
Articles / Yoga Practice
Breath-Connected Movement: Gateway to Fulfillment
What is the key to finding fulfillment in yoga practice? Learn how experiencing prana, or life-force energy, brings a deep sense of peace, joy, and inner nourishment—and how breath-connected movement engenders this experience. Enjoy a simple practice leading from breath-connected movement to a deep, breath-connected stillness.
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Judy Moulton
3
Articles / Wisdom
How to Clear a Clouded Mind
Why do we sometimes find it difficult to make decisions, or to follow through on those we have made? And how can yoga help? Learn how yoga practices bring steadiness, clarity, and self-trust to the mind and make the mind one-pointed and decisive.
Pandit Rajmani Tigunait, PhD headshot
Pandit Rajmani Tigunait, PhD
6
Articles / Yoga Practice
Nadi Shodhana: Equalizing the Flow of Breath
An aim of yogic breathing techniques is to equalize the flow of breath in both nostrils. This leads to the opening of the energy channel called sushumna nadi, which makes the mind flow peacefully inward. Swami Rama explains one of these techniques—nadi shodhana (alternate nostril breathing).
Swami Rama headshot
Swami Rama
9
Articles / Meditation
10 Tips for Reducing Distractions in Meditation
Why is it so hard to make the mind one-pointed in meditation? Rolf Sovik explains how the concentration process relates to the five states of mind described in the Yoga Sutra, and he shares his list of meditation’s top 10 distractions, along with practical tips for resolving them.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
5
Articles / Wisdom
Being Humble: Weakness or Strength?
“Be humbler than a blade of grass,” begins a verse of the renowned Chaitanya’s Prayer. What does it mean to be that humble? Does it mean being weak and submissive, without a will or desires of our own? Seeking answers, Irene Petryszak uses the lines of the verse as a guide to discover just what qualities of character it takes to be truly humble and whether being humble is about weakness or strength.
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Irene (Aradhana) Petryszak
4
Articles / Yoga Practice
Hatha Yoga: Much More Than Asana
Hatha yoga is often equated with asana (physical postures), but it is much more than that. Pandit Tigunait explains why asana by itself does little to engender inner awakening, whereas the complete path of hatha yoga—which also includes breathing and meditative practices—brings spiritual illumination.
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Pandit Rajmani Tigunait, PhD
11
Articles / Yoga Practice
7 Tips to Recharge Your Asana Practice
Tired of your asana routine? Breathe new life into your practice. What makes any session different from others is the awareness we bring to it. Rolf Sovik offers seven tips to awaken awareness, promote healing and vitality, and recharge your time on the mat.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
5
Articles / Yoga Practice
Diaphragmatic Breathing: Foundation for Pranayama
Diaphragmatic breathing is essential for the practice of pranayama, as well as for long-term health. It allows the body, nerves, and mind to relax, whereas using our chest muscles to breathe creates tension and anxiety. Swami Rama offers practices to develop a habit of deep, diaphragmatic breathing and to strengthen the diaphragm.
Swami Rama headshot
Swami Rama
12
Articles / Wisdom
The 24 Gurus of Dattatreya
Determined to keep the goal of life firmly fixed in his awareness, the young sage Dattatreya finds a lesson in everything he observes, from the blazing sun to the cheerful bumblebee. He shares what he’s learned from 24 such “gurus” with a visiting king.
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Pandit Rajmani Tigunait, PhD

Courses

$449
Courses
Yoga Sutra Master Course
The four-part Yoga Sutra Master Course, taught online by Pandit Tigunait, uses the blueprint of sadhana defined in the Yoga Sutra to give the modern yogi all the tools needed to build a life of freedom and fulfillment. Each of the four segments includes approximately eight hours of content, accompanied by a downloadable guidebook and lecture notes.
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Pandit Rajmani Tigunait, PhD
$299
Courses
The Mystery of Willpower and Trustful Surrender
The Tripura Rahasya is a dialogue between two great masters, Dattatreya and Parashurama. These two masters embody a vast range of human experience, and their dialogue answers such compelling questions as: Why do some of us succeed in life while others struggle in vain? Why do some of our intentions bear fruit and others remain barren? Why do some of us meet a teacher and receive guidance while others don’t? Why do some of us have a clear mind, sharp intellect, indomitable will, and unwavering conviction in Divine Providence, while others lack these essential tools?
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Pandit Rajmani Tigunait, PhD
$199
Courses
The Healing Art of Meditation
Learn how to face your problems calmly and how to give your health the appropriate amount of attention. Meditation and its companion practices constitute a healing art. They restore internal balance, remind us of our spiritual priorities, and offer a wide variety of techniques to help us regain our innate sense of hope and optimism. In this seminar, we will explore the fundamental concepts of sickness and health, and employ basic strategies that are meant to lead you back to the path of healing.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD
$299
Courses
Saundaryalahari: Wave of Beauty
Saundaryalahari is one of the most profound tantric texts of the Himalayan Tradition. Despite the fact that this scripture has dozens of commentaries, the deep meaning of the mantras, and especially their application, requires direct interpretation and guidance from a teacher ordained in the tradition
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Pandit Rajmani Tigunait, PhD
$699
Courses
Living Tantra: Unlock the Power of Yoga, Ayurveda and Meditation
Living Tantra™ is designed to ensure that distance does not come between the student and the teacher. Why is Tantra so important in the 21st century? How can Tantra compliment the study and practice of Yoga, Ayurveda, and other forms of health and healing? Why are promises made by texts and teachers of all traditions not being fulfilled? Tantra has answers to these questions, and can provide the tools and means necessary to ensure these promises are fulfilled.
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Pandit Rajmani Tigunait, PhD
$299
Courses
Milestones in our Spiritual Quest
In the course of our spiritual journey, it is helpful for each of us to pause from time to time and ask ourselves: Where do I stand in my personal quest? Am I satisfied with my progress? What is preventing me from overcoming my current limitations? The answers to these questions will serve as a guide to a meaningful and fulfilling future. The masters of the lineage have mapped out the entire path, established clear milestones, and offered techniques to help us reach our goal in a timely fashion. Some of these teachings and techniques are shared only after formal initiation.
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Pandit Rajmani Tigunait, PhD
$79
Courses
Samkhya Philosophy
Yoga, tantra, and ayurveda are all rooted in Samkhya philosophy, and its concepts are essential in understanding the context for study and practice. In this mini-course, Pandit Rajmani Tigunait describes the major ideas of Samkhya, one of the six classical Indian schools of philosophy, and the oldest formulation of the ideas of even older revealed texts. Study questions and notes will help you assimilate the basics and expand your grasp and application of all aspects of Yoga, Ayurveda, and Tantra.
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Pandit Rajmani Tigunait, PhD
$299
Courses
Awaken Kundalini Shakti
By making skillful use of that aspect of kundalini shakti which is already awake, we can further awaken our kundalini and heal negativity in the depths of our mind and heart. This course will expand your understanding and experience of prana shakti (the kundalini energy that is already awakened) and provide tools for concentrating and focusing it to further awaken kundalini shakti.
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Pandit Rajmani Tigunait, PhD
$99
Courses
Meditation on the Chakras
Chakras, the centers of subtle energy along the spinal column, play a dynamic role in the practice of meditation. They govern regions of human anatomy, sectioning the body into distinct organ systems and anatomical functions. They embody themes of human spiritual development, ranging from primitive human drives to trustful surrender to God. They symbolize various forces of divinity, manifesting in mantric sounds and yantric geometrics. And they act as reference points in meditation practice—centers of concentration and purification. Cultivating sensitivity to these energy centers enables you to explore new dimensions of inner life.
Rolf Sovik, PsyD headshot
Rolf Sovik, PsyD