Yoga Practice

Meditation is not thinking. It’s a systematic method of training the mind to go beyond thought, gradually transforming our life into a joyful, peaceful experience. Learn how meditating with patience and the help of a mantra brings fulfillment in life and fearlessness in death.

The three yogic locks, or bandhas, are fundamental practices of yoga. Learn the importance and benefits of these locks—throat (jalandhara bandha), stomach (uddiyana bandha), and root (mula bandha)—and how to combine them in a simple technique that can easily be integrated into your asana practice.

Just as a skillful musician creates a seamless, flowing melody, we can learn to breathe in a smooth, unbroken way that quiets the mind, opening the door to self-discovery. In these breath-refining practices, Rolf Sovik leads us from simple breathing to awareness of the breath in the nostrils to coordinating the flow of the breath with the sound of the mantra so’ham.

Without breath awareness, a deep state of meditation is impossible. Learn how breath awareness leads to sushumna, an undisturbed and joyous state of mind, and how breath awareness differs from pranayama exercises.

Which types of movement invite us to inhale, and which to exhale? In this third article on breath-connected movement, Judy Moulton helps us refine our yoga practice by exploring how movements such as lifting, opening, and expanding share the qualities of inhalation, while the opposite types of movement encourage exhalation.

In learning to meditate, breath awareness is even more important than tranquility of mind. But to practice breath awareness, we first need a steady, comfortable, and easy posture. Swami Rama offers several options.

Connecting breath with movement transforms simple movement into yoga. It creates an awareness of the subtle aspect of breath—prana, or life-force energy—that is at the heart of yoga and leads to inner stillness. Learn step-by-step how to coordinate movement and breath.

To practice pranayama with breath retention, we must apply bandhas (locks). Swami Rama describes the three bandhas and their effects, as well as mudras (seals) used in meditation and pranayama.

Pranayama is a highly developed and complex science. It can be used for cleansing, revitalizing, calming, and cooling, as well as bringing clarity and joy to the mind. Swami Rama describes six practices that can be done without the guidance of a teacher, and three more advanced practices that should be attempted only with expert guidance.

Do you compare yourself to others in yoga class and judge yourself for not being as strong or flexible? How can we quiet old self-critical voices so we can be open to new teachings? Rolf Sovik examines how to deal with our inner critic, so that yoga can be the oasis of safety and self-confidence it is intended to be.

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.

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).