The Complete Course of Yoga 100+ hours

Trace the mythic origins of yoga from Shiva and Sati through Parvati and the first guru, revealing how devotion, practice, and lineage transmit living knowledge.

Trace the origins of yoga across prophetic, vedic, classical, and modern periods, from the Indus Valley to tantra and kundalini, and Patanjali's sutras.

Patanjali's yoga sutras present the eight limbs—yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi—that guide toward kaivalya, liberation, and the union of mind and self.

Survey the ten body systems: skeletal, muscular, respiratory, circulatory, nervous, digestive, immune, lymphatic, endocrine, and reproductive, and learn each system's functions, with yoga asana and pranayama reinforcing overall health.

Explore yogic physiology by examining prana, vayus, and the five koshas, along with indriyas, nadis, and chakras, plus gunas and doshas shaping body and mind.

Use masking tape to mark a centered rectangle on the mat, establishing body-proportional reference lines for hand and foot placement in poses like downward facing dog and warrior.

Learn the theory and practice of surya namaskar by breaking sun salutations into postures, aligning the body, breathing with inhalations and exhalations, and grounding weight evenly on both feet.

Master the theory and practice of standing postures, from tadasana to revolved and extended triangles, focusing on balance, alignment, hip opening, and spine lengthening.

Explore the theory of asana and a comprehensive set of sitting postures, including staff pose and forward bends, with breathing cues and safety considerations.

Explore the theory of asana with backbends and arm balances, practicing chest opening, spine extension, and variations from cobra to camel, with safety guidelines and contraindications.

Explore the practice of inverted postures from Karani to Sarvangasana, using wall, chair, and props to calm the body and regulate circulatory, respiratory, nervous, and endocrine systems.

Explore the science of asana across standing poses, balance, forward bends, backbends, and twists, linking classical yoga with modern physiology to inform safer, evidence-based practice.

Explore the foundations of conscious yoga practice through breathing, bandhas, and drift, and learn maha mudra techniques to unify breath, body, and mind for steady asana, pranayama, and meditation.

Master ujjayi pranayama, a nasal-breath technique that tones the breath through three qualities—frequency, movement, and sound—balancing the autonomic nervous system and improving digestion, circulation, and the mind.

Lock the pelvic floor, abdomen, and throat with mula bandha, uddiyana bandha, and jalandhara bandha to redirect prana toward sushumna nadi, integrating asana, pranayama, and bandhas for pratyahara.

Explore ujjayi breathing, the ocean-like pranayama that links breath with movement. Examine its physiological, nervous, endocrine, and immune effects across asana, pranayama, and meditation, with safety guidance.

The science of bandhas describes Jalandhara, Uddiyana, and Mula Bandha as locks that channel prana, influence breath, the autonomic nervous system, hormones, digestion, and core stability.

Discover drishti, the focused gaze in yoga that steadies the mind, engages the optic pathway, and modulates brain, nervous, and endocrine function for mindfulness and concentration.

Explore surya namaskar as a dynamic sun salutation that links breath, movement, and bandhas in various yoga styles, from hatha to ashtanga, including mantras and 108 repetitions.

Learn restorative yoga fundamentals with belt-supported poses, breathing techniques, and guided long breaths to release tension and deepen relaxation.

Begin this restorative yoga session with guided yogic breathing in savasana, then explore belt- and block-assisted poses to release hamstrings, spine, and neck, finishing with hip-openers and twists.

Engage in a breath-linked sequence from toe movements through ankle, knee, and hip rotations to neck and shoulder mobility, finishing with butterfly pose and neck movements.

Practice Pawanmuktasana II with a breath-synced sequence of leg raises, leg rotations, cycling, twists, and rocking poses to strengthen the core, hips, and spine.

Learn breath-synchronized yoga sequences, including pawanmuktasana iii, dynamic spinal twists, crow pose, and abdominal stretch pose, with mindful breathing and five-round repetitions, ending in savasana.

Practice chair-assisted vinyasa yoga with guided breath work, standing and seated postures, twists, folds, and hip openers to improve spine mobility.

Engage in a gentle yoga practice for back and hips that links deep breathing with a vinyasa flow, cat pose, cobra pose, twists, forward folds, and final relaxation.

Learn the five Tibetan rites, from standing rotations to leg lifts and downward dog transitions. Keep deep, long breaths, count 10–21 repetitions, and finish with a stomach vacuum or nirvana.

Explore sun salutations through 12 variations of surya namaskar, from chair and half to cobra and chaturanga, guided by breath, mantras, and tempo in hatha and ashtanga vinyasa styles.

Explore the vinyasa rama method, a systematic sequence of asana variation from base positions like tadasana to inverted poses and headstands, taught by Srivatsa Ramaswamy, for a personal practice.

Explore a comprehensive vinyasa krama standing sequence centered on tadasana, linking breath with synchronized arm raises, chest opening, hip alignment, and fluid transitions through deep, long breaths.

Learn the vinyasa krama triangle sequence in this yoga course, linking breath with moving through chaturanga, downward dog, twists, and triangle variations to build strength and flexibility.

Explore vinyasa krama from one-foot yogasanas, guiding breath through tree pose, half lotus, and dancer variations, with Chaturanga and downward dog.

Practice a vinyasa krama seated asymmetric postures sequence, linking breath with movements from Chaturanga to upward dog, downward dog, and twists. Include half-lotus variations, deep breathing, and bandhas.

Engage in the vinyasa krama seated posterior stretch sequence, coordinating breath with inhale and exhale through a dynamic flow from forward folds to back bends and arm openings.

Flow through the vinyasa bow sequence, linking breath with movements from cobra and plank to bow pose, while opening the chest and maintaining deep, steady breaths.

Explore vinyasa krama in a sirsasana sequence, guiding breath through standing poses, chaturanga to downward dog, leg raises, lotus transitions, and back to centered breathing.

Flow through a supine vinyasa krama sequence that guides breath-led poses from cobra and bridge to shoulder stand, lotus variations, and counter poses, ending in savasana.

Master the vinyasa krama lotus sequence, transitioning from half lotus to full lotus through breath-led postures from chaturanga to downward dog.

Practice a meditative vinyasa krama sequence linking inhale and exhale through chaturanga to downward dog, with camel variations and anjali mudra, ending with the closing of all the senses mudra.

Experience a complete yoga practice with vinyasa krama, mudra, pranayama, and dhyana, guiding breath, sun salutations, asanas, headstand, and meditation for balanced, mindful awareness.

Ashtanga vinyasa yoga introduces its three series: primary, intermediate, and advanced. The practice uses breath-synced vinyasa from sun salutations to a finishing sequence with inverted postures, meditation poses, and savasana.

Learn the Ashtanga mantra and Mangala mantra through a step-by-step chanting tutorial, focusing on pronunciation, repeated practice, and transcription with meaning for a complete practice.

Practice easy variations of ashtanga vinyasa yoga through guided sun salutations, cobra and chaturanga flows, warrior poses, and balance postures. Build strength, flexibility, and mindful breathing with deliberate breaths.

Learn a complete Ashtanga vinyasa practice with blocks and belts, featuring sun salutations, chaturanga, warrior poses, konasana, spinal twists, and headstand prep, ending in savasana.

Move through a concise ashtanga vinyasa practice featuring sun salutations, chaturanga dandasena, upward dog, downward dog, warrior poses, and seated stretches, with guided breath and long holds, ending in savasana.

Ashtanga vinyasa short 31-minute practice guides through sun salutations, standing poses, chaturanga, upward and downward dog, backbends, inversions, and savasana.

explores Ashtanga vinyasa 1st series intermediate variations, featuring sun salutations, standing postures, vinyasa flow, half and full lotus variations, and advanced postures like shoulder stand and plow.

Master the Ashtanga vinyasa yoga first series through guided sun salutations, vinyasa transitions, standing and seated asanas, balance poses, and final relaxation.

Explore Ashtanga vinyasa yoga through the 2nd and 3d series variations, linking sun salutations with standing balance poses like shoulder stand and peacock pose.

Dharma yoga introduction presents five vinyasa-based practices designed by Sri Darma Mitra, built around variations of six basic hatha asanas, and incorporating pranayama and meditation.

Flow through a gentle dharma yoga session that guides you from savasana into a full body practice with breath-led sequences, including cat-cow, downward dog, cobra, bridge, twists, and final savasana.

Practice a full dharma yoga sequence beginning with sun salutations, moving through cobra pose, downward dog, warrior poses, and shoulder stand, finishing with Nadi Shodhana pranayama and savasana.

Practice progressive vinyasa sequences that link breath to movement, including sun salutations and chaturanga. Apply warrior poses, three konasana, and inversions from shoulder stand to headstand for strength and balance.

Practice vinyasa yoga with hip opening focus, linking breath to a full sequence of sun salutations, standing poses, binds, inversions, and relaxation—from chaturanga to savasana.

Engage in a comprehensive vinyasa flow with sun salutations, wall variations, and progressive backbends, including chaturanga, upward dog, cobra, camel, shoulder stand, handstand progressions, and savasana.

Practice a wall-assisted vinyasa flow, coordinating sun salutations with Chaturanga and Downward Dog, while exploring hip-opening, hamstring stretches, and block-supported postures.

Practice wall-assisted vinyasa yoga, linking sun salutations with chaturanga and upward dog and downward dog, exploring warrior poses and balance poses, then a wall-supported handstand, shoulder stand, and savasana.

Practice a vinyasa flow with a stick to improve alignment, chest opening, and arms, back, and legs through standing poses, twists, and backbends. Breathe deeply and relax.

Engage your core and balance through a dynamic vinyasa sequence using a swiss ball and block. Focus on breath, alignment, and progressive poses from planks to warrior and savasana.

Power vinyasa yoga guides you through sun salutations and dynamic sequences from plank and chaturanga to warrior poses and inversions, with guided breath work for strength and balance.

Perform a dynamic power vinyasa sequence from sun salutations and chaturanga to headstand prep with blocks and towels, focusing on breath, core, and full-body alignment.

Learn partner yoga techniques to practice postures with a friend, sharing movement and breathing, with emphasis on alignment, communication, and trust across asana and flowing vinyasa.

Practice a partner yoga sequence from Tadasana (mountain pose) to chair pose, including forward bends and balance poses, breathing together for five long breaths per pose.

Perform a back-to-back partner yoga sequence through warrior poses, extended triangle, half moon, revolved half moon, lateral stretch, and spinal twists, breathing five long breaths per pose.

Practice partner yoga through a sequence of asanas with synchronized breathing, holding each pose for five long breaths, exploring forward bends, backbends, and balance variations.

Explore guided backbends and bridge variations, from wheel pose to shoulder stand, focusing on breath, chest and spine opening, partner-assisted alignment, and safe technique.

Guide a comprehensive partner yoga practice with sun salutations, chaturanga, downward dog, warrior poses, and breath-driven asana sequences for balance and relaxation.

Explore pranayama, the yogic breath, to regulate the breath, lengthen life force, and prepare the mind for meditation through ten gradual techniques and steady asana.

Explore pranayama, the fourth limb of ashtanga yoga, linking breath regulation to mind purification in Patanjali's yoga sutras. Learn inhalation, exhalation, retention, and terms like rechaka, puraka, kumbhaka.

Explore yogic physiology by examining prana, the five koshas, nadis, chakras, indriyas, grantees, gunas, and the three doshas that shape body and mind.

Discover the anatomy of breathing, from the nasal passages and alveoli to the diaphragm as the main respiratory muscle, and explore abdominal, thoracic, and complete yogic breathing, including Ujjayi.

Learn pranayama fundamentals, including posture options for comfort and stability, and bandhas such as moola bandha, navel energy lock, and throat lock, with breath retention and nasal tip eye focus.

Master a foundational yoga sequence starting with Surya Namaskar, moving through Chaturanga Dandasana, Upward Dog, Downward Dog, Malasana, Paschimottanasana, yoga mudra, headstand, and finish with savasana.

Set up a metronome with the metronome bits app, configure click sounds and four four meter, and adjust tempo from 60 to 40 bpm to match movement durations for yoga.

Master yogic breathing by integrating abdominal, thoracic, and clavicle parts to improve oxygenation, calm nerves in stress, and support restorative hatha yoga.

Learn a structured yogic breathing practice that blends abdominal, thoracic, and clavicle breaths, followed by the jogging breath, anchored in savasana and mindful breath awareness.

Introduce ujjayi pranayama, detailing diaphragmatic breathing, nasal sound, and the four components of breath balance. Emphasize box breathing, band engagement, and a calm, alert mind.

Learn the basics of ujjayi pranayama by lying in savasana, breathing to move the abdomen and thorax, then sit with a stick behind the elbows to keep back upright.

Guide students through ujjayi pranayama with sama vritti pacing, aligning the spine and relaxing the shoulders, and practice a deep nasal breath to calm the mind and restore rhythm.

Use a stick behind the back to keep spine straight and shoulders relaxed, then practice Sama Vritti breathing with breath through the nose and engaged band, observing breath and mind.

Sit with a straight spine using the stick behind your back, close your eyes, and practice Ujjayi pranayama with Vishama Vritti 1:1:2:1 through the nose.

Explore Viloma and Anuloma Ujjayi pranayama, and learn how inhalation and exhalation regulate the autonomic nervous system while practicing alternating nostril breathing with a mudra.

Practice anuloma ujjayi pranayama through a guided left nostril and right nostril breath sequence, with inhale, exhale, and holds, observing the mind and returning to the natural breath.

Practice viloma ujjayi pranayama with alternating nostril breathing, controlled inhales, holds, and exhales, while maintaining a straight spine, eyes closed, and observing the natural breath.

Explore pratiloma ujjayi pranayama, a breath sequence uniting nostril techniques with retention. Practice one round of four breaths, paced for two per minute.

Engage in pratiloma ujjayi pranayama practice through guided inhale and exhale patterns, alternating left and right nostrils, to cultivate breath awareness and calm the mind.

Learn to balance sympathetic and parasympathetic nervous system through Surya bedhana and Chandra bedhana, inhaling through the right nostril for warmth and the left for cooling.

Engage in surya bedhana by seated postures and relaxed shoulders, breathing in through the right nostril and out through the left, then conclude with mudra and silent breathing.

Practice chandra bedhana by inhaling left nostril and exhaling right, with a straight spine. Keep shoulders relaxed, eyes closed, observe the breath, and release the mudra into natural rhythm.

Explore nadi sodhana, a pranayama practice that purifies the nervous system by alternating breath through right and left nostrils, harmonizing solar and lunar energies for higher consciousness.

Practice Nadi Sodhana, an alternate nostril breathing sequence guiding inhalation through the right nostril and exhalation through the left, then observe your mind and return to the natural breath.

Learn the bhastrika pranayama to balance prana and apana, activate agni, and purify the respiratory system while coordinating five prana movements for health and vitality.

Practice the bhastrika breath with deep inhalations and exhalations, abdominal contraction, maintain a straight spine and relaxed shoulders, shift arm positions, and finish with mindful breathing.

Kapalabhati, the shining skull pranayama, uses fast, deep abdominal breathing to cleanse the lungs and energize the mind; start with three rounds of ten breaths on an empty stomach.

Guide students through Kapalabhati practice by sitting comfortably with a straight back and relaxed shoulders, closing the eyes, and cycling deep inhalations and exhalations to return to the natural breath.

Practice Shitali and Shitkari pranayama basics by mouth breathing for smooth inhalation and nasal exhalation, up to 15 rounds, using tongue rolling or teeth-breathing variations, with daily warm-up and cool-down.

Sit comfortably with a straight back, close your eyes, and begin the Shitali breath by rolling the tongue and inhaling through the mouth, observe your mind and breathe naturally.

Engage in Shitkari practice by sitting straight, closing eyes, keeping teeth together with mouth open, guiding breath through deep inhalations and long exhalations, and observe your state of mind.

Practice samantraka pranayama, extending prana through the physical and subtle bodies. Inhale, hold, exhale while silently reciting a mantra such as Om or Gayatri, from ten rounds to 108 repetitions.

Learn the pranayama mantra piece by piece, chant the complete mantra with guided pronunciation, and use the transcription and meaning to support mantra pranayama practice.

Sit comfortably with a straight back, practice Samantraka pranayama with deep inhalations and exhalations, observe the breath and mind, then return to the natural rhythm and open the eyes.

Practice pranayama sadhana: master diaphragmatic and thoracic breath, coordinate inhale and exhale through nostrils, perform rounds and mudra-focused breathing for complete yoga breath work.

Engage in a pranayama sadhana featuring ogi pranayama with inhalation and exhalation through both nostrils, equal-length stages, and ten rounds or up to ten minutes, plus alternate nostril breathing.

Explore the benefits and contraindications of pranayama sadhana techniques, including ujjayi, surya bhadana, chandra bhavana, and nadi sadhana, and their effects on the autonomic nervous system and mental state.

Learn jala neti, a safe daily nasal cleansing technique using warm saline water to clear mucus, reduce allergies, and calm the brain for deeper meditation and focus.

Learn the jala neti nasal cleansing using a saltwater solution at body temperature, rinse each nostril with a neti pot, switch sides, and safely exhale to avoid ear water entry.

Learn Simha Gajanana, the roaring lion pose, a combined asana, kriya, and mudra performed by exhaling through the mouth with the tongue out, gazing at the eyebrow center.

Guide your breath through ten rounds of Simha Guardian asana, lean back on inhale and forward on exhale, raise your head for the mudra, then rest mindfully.

Explore tummo and Wim Hof breathing, two fast-paced breathwork practices that develop inner heat or mental and physical well-being, through rounds of 20 to 50 breaths, retention, and mindful safety.

Practice tummo breathing in three rounds of 20, 25, and 30 breaths with mindful holds, using mula bandha, uddiyana bandha, and jalandhara bandha to deepen awareness.

practice the Wim Hof breathing method across three rounds of 30 breaths, with external holds of 30s, 60s, and 90s and internal holds of 5s, while respecting your limits.

Learn bhramari pranayama, the humming bee breath that uses long exhalations and a nasal hum to calm the mind through concentration, by closing the eyes and covering the ears.

Practice bhramari pranayama through ten rounds of deep inhalation and long exhale with nasal humming. Keep a straight spine, eyes closed, cover ears, and observe your state of mind.

Shanmukha mudra closes the six doors of the senses to boost focus and deepen meditation, improving auditory function, emotional balance, and stress reduction.

Practice shanmukha mudra in two stages, starting with the natural breath and later deep breaths with antar and bahia retentions, performed for ten rounds.

Explore the final stage of ashtanga meditation by practicing prana vikasana and anapanasati, observing the natural breath to sharpen concentration, maintain awareness, and attain deep samadhi.

Practice prana vikshana by focusing on the natural breath at the nostril entrance, observing each inhalation and exhalation without alteration, returning to the breath when thoughts wander.

Practice five rounds of abdominal, thoracic, and complete yogic breathing, synchronized with a metronome. Engage three stages of breathing, bandhas, and Nadi Shodhana practices like Chandra Bhavana and Surya Vardhana.

Practice three rounds of kapalabhati and five rounds of ujjayi pranayama, then perform breath retention with bandhas and anuloma, followed by sitali and mindful observation.

Lead students through three rounds of bhastrika, thirty breaths each, five rounds of platinum breathwork with ujjayi and bandhas, and five rounds of sheet carry, ending with observing natural breath.

Settle into a comfortable posture, keep a straight spine, close your eyes, and observe the natural breath. Practice Bhramari pranayama and Shanmukha mudra with square breathing, focusing on the nostrils.

Explore breath retention in yoga, including periodic breathing, intermittent apnea, and kumbhaka, with safe teaching methods and physiological benefits for the nervous system, heart health, and focus.

Explore the main mudra groups—hand positions, mana mudras, head positions, postural mudras, bandhas, and perineal mudras—channel prana, connect body and mind, and progress in meditation through two integrated practices.

This lesson introduces hasta mudras and related mana, cahaya, and adhara mudras, detailing prana mudra, anjali mudra, and more to balance energy, digestion, focus, and meditative concentration.

Master mriga mudra with alternate-nostril breathing to cultivate deep, long breaths and a calm mind through nadi sadhana. Let the breath settle into its natural rhythm after practice.

Practice chin mudra while seated, keeping a straight back and eyes closed, as you breathe naturally and study the sensations in the hands with a quiet, attentive mind.

Practice prana mudra while seated to cultivate breath awareness, subtle hand sensations, and the flow of prana, fostering vitality and a calm, focused mind.

Practice panna mudra in a comfortable seated posture, connecting the thumb, middle finger, and ring finger, while observing the natural breath and releasing impurities for calm, focused awareness.

Practice Vayu Mudra while seated with a straight back, focusing on the breath and hand sensations to calm the mind and reduce anxiety.

Practice shunya mudra to cultivate breath awareness and a calm, focused mind, observing the natural breath and subtle hand sensations as you hold, then release the mudra.

Practice surya mudra seated with a straight spine, focusing on the natural breath at the nostrils and warmth of the body to feel fire element while observing hand sensations.

Practice Varun Mudra to balance the water element, sitting with a straight back and relaxed shoulders, linking pinky and thumb while observing the natural breath and hand sensations for calm.

Sit upright and relaxed, practice apan vayu mudra by linking index, middle fingers with the thumb, breathe naturally, observe breath, hand sensations, heartbeat, for emotional balance and mental clarity.

Practice Prithvi mudra to ground earth energy by touching the ring finger tips to the thumb while maintaining a natural breath, observing hands' subtle sensations and pelvic floor awareness.

Practice Kubera mudra with both hands in front of the chest, focusing on the natural breath, cultivating gratitude and a calm mind to manifest abundance and align with goals.

Sit comfortably with a straight back and engage Akash mudra aligned with aether. Observe the natural breath and subtle hand sensations to boost creativity, clear communication, and inner spaciousness.

Practice Anjali Mudra with palms at the center of the chest, chant Om 21 times with long inhalations and extended exhalations, focusing on the sound and body vibrations.

Practice linga mudra while seated with a straight back, observing the natural breath to cultivate calm focus, mental clarity, inner heat, immune system support, and masculine energy.

Practice yoni mudra to connect with primal energy, focus on the breath at the nostrils, and observe subtle sensations in the hands for a calm, awakened mind.

Practice shankh mudra while observing the natural breath to calm the mind, feel subtle hand sensations, and connect with the sacred sound om for vocal and thyroid health.

Practice hakini mudra, observing the natural breath and the subtle hand sensations. Enhance cognitive functions, memory, and focus; promote relaxation with a calm drishti at the center of the eyebrows.

Practice dhyana mudra to enhance concentration, tranquility, and inner peace while observing the natural breath and the flow of air through the nostrils, keeping the mind calm and focused.

An introduction to mana mudras, detailing Shambhavi mudra, Kechari mudra, and other practices to calm the mind, boost concentration, and activate Agnya chakra and Muladhara chakra.

Begin the shambhavi mudra practice by settling comfortably, focusing the breath and inner gaze at the eyebrow center, then synchronize inhalation, kumbhaka, and exhalation to release the mudra.

Practice nasikagra drishti by gazing at the nose tip while observing the natural breath, avoiding strain and cultivating a focused, meditative state.

Engage kechari mudra by folding the tongue to touch the upper palate, breathe deeply with ujjayi, keep chin mudra, hold the tongue lock until comfortable, then release.

Practice kaki mudra with Nasik Agra drishti, gazing at the nose with eyes open. Inhale through the mouth, exhale through the nose, keeping lips pursed and tongue relaxed.

Practice bhoochari mudra guides a seated meditation with straight spine, raising the right hand and gazing at the little finger tip to cultivate focus and inner stillness.

Begin in a comfortable meditation position and practice Akashi mudra with Kechari mudra, Shambhavi mudra, and kumbhaka while gazing at the eyebrow center.

Practice bhramari pranayama with deep inhalations, long exhalations, and a soft humming, noticing vibrations throughout the body, with eyes closed and posture straight.

Perform shanmukha mudra in a meditation posture, close ears with thumbs, eyes with index fingers, nostrils with middle fingers, mouth with ring and little fingers, then breathe, hold, and release.

Begin on your knees to enter simha garjanasana, spread legs, place the palms between the knees, and practice ten rounds of tongue-out breathing with shambhavi mudra, then observe your mind.

Explore kaya mudras and kala mudras, detailing viparita karani, parassini mudra, pasini mudra, shirshasana, prana mudra, yoga mudra, mahamudra, and maha mudra, with steps, chakra activation, and cautions.

Practice Viparita karani mudra by lying with legs together and hips raised, breathing ujjayi as awareness moves from Manipura to Vishuddhi, holding 21 breaths before releasing into counter posture.

Practice pasini mudra from a supine starting position, lifting legs and hips, wrapping arms around the legs, and breathing deeply with eyes closed for extended hold.

Master sirsasana headstand with knee and forearm setup, neck relaxed and breath steady. Use wall support if needed, hold up to 3–5 minutes, then rest in child pose.

Practice prana mudra with Bhairava mudra, incorporate kumbhaka, build breath awareness from abdomen to chest to shoulders, open the arms, and guide prana through Muladhara to Vishuddhi.

Begin in padmasana and practice yoga mudra through rounds of kumbhaka, forward folds, and coming up with controlled breath. Finish with bhujangasana cobra pose as a counter pose.

Practice manduka mudra from a kneeling position, sit between the feet with a straight back, gaze at the nose tip, and breathe slowly for several minutes.

Practice tadagi mudra by sitting with straight legs, grasping the big toes, and using deep Ujjayi breath to expand the abdomen, hold, and exhale for three rounds.

Practice Mahamudra through guided sequencing of Kechari mudra, Shambhavi mudra, and Mula Bandha with inhalations, exhalations, and Kumbhaka, alternating sides and finishing with breath awareness.

Engage in maha mudra practice through seated variations, engaging mula, uddiyana, and jalandhara bandhas with controlled breathing and kumbhaka, concluding with forward stretches and mindful stillness.

Practice maha vidya mudra in padmasana, deepen breath with kumbhaka, lift and lower the hips three times, and observe your state of mind in silence.

Explore bandhas as energy locks within mudras, detailing jalandhara, mula, uddiyana, and maha bandha, their effects on nadis, prana, pelvic floor, digestion, and breath control.

Perform Jalandhara Bandha seated in Padmasana or Siddhasana with a straight spine and closed eyes, coordinating inhale and kumbhaka while chin-to-chest and shoulder locks complete ten rounds.

Practice Mula Bandha through coordinated pelvic floor contractions and relaxations, paired with deep ujjayi breathing and Jalandhara Bandha to develop breath control, body awareness, and mindful relaxation.

Learn the first practice of Uddiyana Bandha lying on the back, coordinating deep ujjayi breath with abdominal engagement, pushing the abdomen toward the spine, drawing the navel inward, and releasing.

Master the second stage of Uddiyana Bandha on your feet through multiple rounds, breath holds, and drawing the navel inward toward the spine.

Master Uddiyana Bandha through seated Siddhasana or Padmasana, with a straight spine and deep Ujjayi breathing, including breath retention and abdomen drawing, releases, and mindful breath cycles.

Begin in siddhasana or padmasana with a straight spine, eyes closed. Engage mula bandha, uddiyana bandha, and jalandhara bandha with deep ujjayi breath, hold and release to complete maha bandha.

Explore adhara mudras to redirect prana from the lower centers to the brain. Learn ashwini mudra and sahaja mudra, contracting the anal sphincter and urethra.

Practice Ashwini mudra in meditation, contracting and relaxing the anal sphincter 10–20 times, then antar kumbhaka with breath, followed by long ujjayi breaths and ten rounds, ending in mindful silence.

Engage vajroli mudra and sahajoli mudra from a comfortable seated posture, coordinating breath, pelvic floor contractions, and kumbhaka for ten rounds.

Practice integrates mudras and asanas, starting with sirsasana and viparita karani, guided by deep ujjayi breaths. Concludes with mudra meditation—Shambhavi mudra and Shanmukha mudra—while maintaining bandhas and nostril-focused breathing.

Lead an integrated yoga sequence from headstand prep to inversion, guided by deep ujjayi breathing for balance. Move through mudras, bandhas, and pranayama to meditation and calm awareness.

Explore mudras, including hashta mudras and mana mudras like Shanmukhi and Kechari, linking prana and chakras to modern autonomic regulation and stress relief.