A complete practice will consist of:

Finding a dedicated place to practice. Trying to practice at the same time, and if possible, in the same place daily.

You may want to create a small altar to mark your place. This is all part of the mind training of having a daily practice that leads to more peace in your daily life.

1) Take your comfortable seat (see options in the video)

2) Set your intention

3) and/or Chant your mantra for intention - you can chant lokah samastha sukhino bhavanto (may all beings be happy & free) - listen to audio download, or just Om shanti, shanti, shanti (om peace, peace, peace) . OR you can put the two together as I have done in the video of the sequence.

4) Practice your pranayama - 5 mins.(adding minutes as you progress) of Sitali/Sitkari OR start with 5 rounds ( and build from there) of alternate nostril breathing.

5) Begin the asana practice

6)At the end of the practice, you can relax in savasana and float a while receiving the benefits of the practice OR you can take your savasana and sit up and meditate for 5-10 minutes (see suggestion for meditation in this course), OR just sit in meditation instead of savasana.

And you're ready for whatever life brings you next. You have practiced a full sadhana ( practice that leads to higher knowledge) and can now share your peace with others.

How many breaths to include in the postures?

If you are looking for a 20 min practice try 5 breaths in the still postures. If you have 30 minutes to practice, try increasing the standing and holding postures to 8 breaths. In the back bend stay in Sphinx 10-15 breaths and either take the additional backbends or not depending on how open you feel after sphinx pose. If you take the additional backbends, stay 5-8 breaths on each side.

Please stay in savasana and/or meditation 5-10 mins.

Any questions? contact: [email protected]