Classes

In this short tutorial, Sandra Anderson breaks down the quintessential Hatha Yoga practice of Mahamudra. According to the Hatha Yoga Pradipika, this master practice integrates the sun and moon energies within us, and helps to balance the doshas through cultivation of the digestive fire. On a subtle level, Mahamudra activates sushumna nadi, and sets the foundation for the process of moving inwards. Format: Video with audio download Length: 6 mins

Yoga doesn’t need to be complicated to be effective, and the myriad of benefits that yoga has to offer can also be achieved working from a chair. In this 15 minute yoga practice from Naomi Schademan, you’ll learn how to prepare the body for a satisfying meditation practice from a seated position—perfect for those times you’re needing some extra steadiness and support. Format: Video with audio download Length: 15 mins

When we move with the breath, we turn exercise into yoga, and experience the healing power of prana at the level of our body, nervous system, and mind. Join Ransom Hare for this 20 minute asana class in which you’ll have the opportunity to reconnect with yourself through breath-aligned movement, and discover the healing power of the body’s intrinsic life force. Format: Video with audio download Length: 24 mins

Flow of awareness relaxation practices allow us to take our inner awareness to the next level and become aware of the underlying lifeforce itself—prana. In this guided relaxation by Ishan Tigunait, learn how to connect to the thread of prana, and allow that sacred thread to facilitate rest and nourishment on every level. Format: Audio streaming with audio download Length: 14 min

Mayurasana or Peacock Pose is famous in the Hatha Yoga Pradipika for its wealth of healing properties, but many are dissuaded from this asana due to its challenging physicality. In this class by Sandra Anderson, learn refinements and modifications that will allow you to access this powerful posture, and glean the myriad of benefits it has to offer. Format: Video with audio download Length: 7 mins

Whether you’re a beginner or an experienced student, this short all-levels yoga class is an opportunity to reap the benefits of an integrated practice in just 20 minutes. In this simple but comprehensive practice, you’ll have the opportunity to reconnect to yourself, center, and cultivate vitality in body, breath, and mind. Format: Video with audio download Length: 23 mins

An effortless, healthy breath is a prerequisite for effective meditation. In this guided practice, Ishan Tigunait walks you through the quintessential breath training practice of sandbag breathing—one of the most effective methods to rediscover an effortless breath. Learn how sandbag breathing connects us to the five qualities of yogic breathing and facilitates profound relaxation of the nervous system. Format: Audio streaming with audio download Length: 10 min

It takes courage and determination to remember that Grace always guides and protects us, no matter what. Keeping our connection to this inner and abiding support, we develop and sustain gratitude for our lives, our families, our friends, and our world, even, and especially important, in unusual and difficult situations. Back by popular demand, Shari teaches this special 90-minute class which includes asana, pranayama, relaxation, and meditation to reclaim and strengthen your relationship with this ever-flowing presence of sacred energy.

Nadi shodhana is a powerful pranayama that enables us to balance the nervous system and vital energies, but did you know this quintessential exercise can also be practiced mentally? Join Sandra Anderson as she walks you through the process of internal nadi shodhana, and learn how to further refine your practice of alternate nostril breathing. Format: Video with audio download Length: 11 mins

Set the foundation for a satisfying and deep meditation practice with this 20 minute yoga class with Shari Friedrichsen. Enjoy gentle asana, joints & glands exercises, and breath-aligned movement to prepare the mind to move inwards. This class concludes with a systematic relaxation and guided nadi shodhana practice to purify the channels and set the stage for a fulfilling meditation. Format: Video with audio download Length: 22 mins

Learn to activate and cleanse on a physical and pranic level with this accessible but powerful asana: upavistha parshvakonasana. Experience the relief from energetic stagnation while creating the container for an effortless breath and the balance of polarities. This modification of the classic Parsvakonasana is an opportunity to explore the posture in new and profound ways. Format: Video with audio download Length: 6 mins

A free-flowing breath through both nostrils is essential to experiencing a balanced flow of energy in the body. Join Sandra Anderson for this side-lying pose tutorial that can help shift an imbalance in nostril dominance to equalize the flow of prana (life force energy) in the nostrils and support a calm, inward-moving mind. Format: Video with audio download Length: 3 mins

When the pitta dosha (the elemental energies of fire and water) is out of balance, we can experience too much physical and mental heat. Some of the symptoms of a pitta imbalance include excessive sweating, irritability, agitation, and mental intensity. To bring pitta back into balance through our yoga practice, we need to release heat and soften the tendency to grip and overdo. Join Sarah Guglielmi for this targeted practice that incorporates twisting postures, dynamic standing poses, side stretches, and a guided relaxation in savasana. Format: Video with audio download Length: 44 mins

When it is out of balance, kapha—earth and water—can lead to a sense of sluggishness, heaviness, and inertia. To balance a dosha, we need to cultivate the opposite. In this class, designed for daily practice, Sarah Guglielmi guides us through a sequence to build heat and cultivate lightness in the body—countering the cool, heavy qualities inherent in kapha. Format: Video with audio download Length: 39 mins

As autumn moves into full force and winter follows closely behind, the ayurvedic season of vata emerges and takes center stage. Nourish and ground yourself with this vata-pacifying practice guided by Sarah Guglielmi. Through this slow flow sequence, with an emphasis on forward bends and twists, you’ll regain steadiness of body and mind—nurturing the nervous system and returning to a more harmonious state of balance, stability, and ease. Format: Video with audio download Length: 39 mins

Ayurveda is a science of holistic health that has served humanity for thousands of years. How can we begin to apply it toward our own healing? In this workshop, Sarah Guglielmi guides us through identifying our unique elemental makeup (prakriti), the imbalances that disturb it (vikriti), and the measures we can take to restore inner equilibrium. With these foundational insights, you will be ready to dive deeper into self-exploration and the study of ayurveda, to emerge with a lifestyle that brings out your inherent gifts and addresses your inborn challenges. Format: Multiple videos with audio download Length: 30 mins

While our tendency to move quickly from task to task can serve us wonderfully in the external world, it can be a detriment to inner work—such as self-reflection. Kathryn Templeton shares pranayamas and asanas that help us contain vata (the air-like quality in us) and establish the stability, balance, and spaciousness necessary to explore our internal landscape. Join her in letting go, settling down, and centering within. Format: Video with audio download Length: 41 mins

Vata, pitta, kapha—the doshas (elemental tendencies) and their interplay form the foundation of our mind and body. When we acknowledge and harmonize the three, we can better understand and nourish ourselves. Join Judy Moulton in a series of asanas specifically designed to ground what is airy, soothe what is fiery, and uplift what lies static within each of us. Format: Video with audio download Length: 53 mins

Anxiety is a growing epidemic in modern life—bringing with it a sense of restlessness, issues with focus and concentration, and general feelings of unease. For some people, insomnia or digestive distress accompanies these symptoms, creating further unrest and causing a vicious cycle of chronic ailment and worry. The holistic approach of ayurvedic medicine and yoga therapy can offer us relief from the physical and emotional turmoil that anxiety stirs up, as well as addressing the root causes of our anxious thoughts and frayed nerves. Watch as Kathryn Templeton shares her favorite daily practices for soothing anxiety from yoga and ayurvedic science, and follow along with live demonstrations of key techniques. Reclaim your own power to bring your mind to a greater sense of steadiness, and learn how you can support your body back to a restful, calm state.

Do you have pain or stress in your body? Self-massage can help. In this workshop, Nema Nyar teaches specific, simple self-massage techniques, and explains how self-massage helps us heal physical and emotional injuries and gives us greater stability and ease. Learn how massage also stimulates the flow of prana, promotes deeper breathing, and clears the mental clutter stored in our tissues. A DIY massage is a perfect remedy for tired and achy muscles! Format: Multiple videos with audio download Length: 47 mins

Prayer sets the tone for our day and connects us to a perennial source of wisdom. At the Himalayan Institute, our community recites prayers together each morning (6:00am) and evening (9:30pm). This is a wonderful practice for HI students to do at home as well. Download the audio, and follow along with pdfs.

This prayer to Annapurna, the aspect of the Divine Mother associated with providing food and nourishment, is recited at the beginning of each day in the Himalayan Institute kitchen. It asks Mother Annapurna to grant us not only the food we eat, but all forms of her grace and protection, including help in obtaining spiritual wisdom. You can recite this beautiful prayer in your own home.

Prayer sets the tone for our day and connects us to a perennial source of wisdom. At the Himalayan Institute, our community recites prayers together each morning (6:00am) and evening (9:30pm). This is a wonderful practice for HI students to do at home as well. Download the audio, and follow along with pdfs.

This illuminating verse from the Bhagavad Gita reminds us of the highest reality (Brahman) as we cook, serve, and eat our food. This activity, the Gita tells us, is an offering to the highest reality, is pervaded by that reality, and supports us in attaining that reality. This prayer is chanted before lunch—the main meal of the day—in the Himalayan Institute kitchen.

When our body is comfortable and stable, our mind can flow peacefully inward toward a deep state of meditation. In this workshop, Luke Ketterhagen shares ways that we can refine our posture and breath to increase the length and quality of our meditative practice. Move through an exploration of sitting styles, a sequence of supportive asanas, and techniques of yogic breathing.Then tie it all together with a guided meditation, and experience the difference. Format: Multiple videos with audio download Length: 1 hr 8 mins

One of the greatest gifts of living at the Himalayan Institute is the opportunity to take yoga classes from senior faculty in residence. Now, you have the chance to experience one of our most treasured traditions—Mary Gail Sovik’s “Stretch, Relax, and Meditate” class—from your own home! You’ll prepare the body for meditation with gentle movements and a long relaxation, then sit comfortably for a guided inward journey. Format: Video with audio download Length: 48 mins

From the earliest Upanishads to the writings of modern saints, we are told to turn within to rest our mind and find inner peace and joy. But while the advice to turn within may sound easy, carrying out that advice, for most of us, can be a challenge to put into practice. Drawing from the breadth of the yoga tradition, Rolf Sovik will offer examples of this fundamental teaching as it appears in various yoga scriptures, and explore what it means to turn within. Leading a guided step-by-step practice on the basic ways to rest the mind, Rolf will provide an insider’s approach on establishing a solid foundation for a strong and clear inner vision. Join Rolf on Sunday, February 18, at 3 p.m. EST for this insightful discussion and guided practice. Listen and practice along with us, and learn the power of turning within to transform your life! If you miss the livestream, you can watch the archived version on the Livestream section of our Wisdom Library. Please email help@himalayaninstitute.org for any technical difficulties during the livestream event.

Most of us cannot easily sit for meditation without first preparing our body and mind. A simple movement practice geared toward uniting the mind with the breath creates the perfect foundation for a seated meditation practice. With the body established in sthira sukham (unshakable steadiness and effortless ease) and the breath flowing smoothly, deeply, and quietly, our mind becomes peaceful and clear. Practice along with Sarah Guglielmi as she does a slow flow asana session ending with a short meditation. Format: Video with audio download Length: 40 mins

Are you looking for a complete practice for both body and mind that doesn’t take up too much of your time? This full-body meditation preparation will help to remove stiffness and stagnation from the body as a preparation for a 20 minute seated guided meditation to cultivate breath awareness, refresh the mind, and prepare for working with a mantra. Format: Video with audio download Length: 30 mins

How we sit for meditation and pranayama determines the success of our practice. In fact, the Yoga Sutra defines asana as embodying two qualities: sthiram and sukham (steadiness and comfort). In this workshop, Sandy teaches three classic poses to help you maximize stability, alertness, and ease—and gives useful practice tips along the way! Format: Video with audio download Length: 20 mins

In this short tutorial, Sandra Anderson breaks down the quintessential Hatha Yoga practice of Mahamudra. According to the Hatha Yoga Pradipika, this master practice integrates the sun and moon energies within us, and helps to balance the doshas through cultivation of the digestive fire. On a subtle level, Mahamudra activates sushumna nadi, and sets the foundation for the process of moving inwards. Format: Video with audio download Length: 6 mins

Mayurasana or Peacock Pose is famous in the Hatha Yoga Pradipika for its wealth of healing properties, but many are dissuaded from this asana due to its challenging physicality. In this class by Sandra Anderson, learn refinements and modifications that will allow you to access this powerful posture, and glean the myriad of benefits it has to offer. Format: Video with audio download Length: 7 mins

Learn to activate and cleanse on a physical and pranic level with this accessible but powerful asana: upavistha parshvakonasana. Experience the relief from energetic stagnation while creating the container for an effortless breath and the balance of polarities. This modification of the classic Parsvakonasana is an opportunity to explore the posture in new and profound ways. Format: Video with audio download Length: 6 mins

A free-flowing breath through both nostrils is essential to experiencing a balanced flow of energy in the body. Join Sandra Anderson for this side-lying pose tutorial that can help shift an imbalance in nostril dominance to equalize the flow of prana (life force energy) in the nostrils and support a calm, inward-moving mind. Format: Video with audio download Length: 3 mins

Weight-bearing inversions allow us to strengthen and redistribute energy to the upper body, which is often underutilized in our daily lives. In this short tutorial, Sandra Anderson guides us through the forearm downward-facing dog pose, and she shares key actions for optimizing its benefits. Format: Video with audio download Length: 5 mins

Hailed by yogis as one of the foremost postures described in the Hatha Yoga Pradipika, svastikasana (auspicious pose) is ideal for meditation and pranayama practices. In this short tutorial, Sandra Anderson teaches key actions for finding alignment in this pose. Gather any props that might be helpful and join along to find your perfect meditation seat. Format: Video with audio download Length: 5 mins

Classical twisting postures can be challenging, particularly if we have tightness or other difficulties in the hips, sacroiliac joint, or lower back. Join Sandra Anderson to learn a variation of bharadvajasana (twisting pose named after the sage Bharadvaja) that offers the same key benefit of the classical posture: invigorating the inner fire at the navel center, which according to the Hatha Yoga Pradipika, destroys all illnesses in the body. Format: Video with audio download Length: 6 mins

One of the worst side effects of sitting for a long time is the sluggishness that overtakes our mind and body. In this tutorial, enjoy a practice to dispel stagnation. This version of a hip balance pose activates the abdominal organs, strengthens the lumbar spine, and stimulates the pranic hub in the subtle body. Format: Video with audio download Length: 5 mins

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

Nadi shodhana is a powerful pranayama that enables us to balance the nervous system and vital energies, but did you know this quintessential exercise can also be practiced mentally? Join Sandra Anderson as she walks you through the process of internal nadi shodhana, and learn how to further refine your practice of alternate nostril breathing. Format: Video with audio download Length: 11 mins

The practice of kapalabhati is one of the most efficient and effective pranayamas (breathing exercises) for dispelling the inertia, congestion, and stagnation that tend to build up in the body and mind. In this short tutorial, Sandra Anderson walks us through the essentials of this traditional cleansing practice. With the resulting enlivening of prana (life energy), our innate desire to know ourselves at the deepest level begins to blossom. Format: .mp3 audio file with download Length: 3 mins

In 2-to-1 breathing, we lengthen the exhalation until it is twice as long as the inhalation. The effect is deeply relaxing and detoxifying. Greg Capitolo leads us step-by-step through the complete practice. Learn how to soothe and nourish your entire system by gradually and gently deepening your breath. Format: .mp3 audio file with download Length: 11 mins

One of the most important aspects of yoga, pranayama helps us cultivate the calm yet highly energized mind essential to healing, creative thinking, and spiritual pursuit. Sandra Anderson guides us through three pranayama practices that purify the energy channels and invigorate the whole being: anuloma, viloma, and pratiloma. Learn each technique step-by-step and experience the remarkable benefits for yourself. Format: Video with audio download Length: 32 mins

The mind is deeply entwined with prana, our vital energy. Shari Friedrichsen introduces two gentle pranayama practices to harness and balance our energy, so that we can focus and stabilize our mind. Bring home your scattered energies with aharana and equalize them with samikarana—for a profound experience of inner peace and wholeness. Format: Video with audio download Length: 27 mins

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

Aharana is a pranayama practice that brings us back to our deepest self. In this short and sweet yoga class, Judy Moulton guides gentle movements and a seated aharana sequence suitable for morning or evening practice. Learn how you can use this form of breath work to strengthen your diaphragm, relax tension in your body, and bring peace to your mind. Format: Video with audio download Length: 17 mins

Anuloma is a vigorous form of pranayama that is especially effective at clearing congestion, both physically and energetically. As Sandra Anderson demonstrates in this three-part yoga class, anuloma also increases inner focus and nasal sensitivity—important as you prepare for meditation—while setting the stage for more advanced practices. Listen to a brief lecture and learn the process of anuloma, then join in a complete yoga practice that includes this vital form of breathwork. Format: Video with audio download Length: 61 mins

Our breath is our access point to the subtle vibration of prana. Shari Friedrichsen demonstrates how, through simple breathing techniques, we can use the breath to identify and heal emotional scars, release old habits, and relax deeply. Move mindfully through crocodile pose, deep breathing with a breath pillow, and nadi shodhana (alternate nostril breathing), and learn how these cleansing and nourishing practices can lead to a fuller, richer life. Format: Video with audio download Length: 31 mins

Flow of awareness relaxation practices allow us to take our inner awareness to the next level and become aware of the underlying lifeforce itself—prana. In this guided relaxation by Ishan Tigunait, learn how to connect to the thread of prana, and allow that sacred thread to facilitate rest and nourishment on every level. Format: Audio streaming with audio download Length: 14 min

An effortless, healthy breath is a prerequisite for effective meditation. In this guided practice, Ishan Tigunait walks you through the quintessential breath training practice of sandbag breathing—one of the most effective methods to rediscover an effortless breath. Learn how sandbag breathing connects us to the five qualities of yogic breathing and facilitates profound relaxation of the nervous system. Format: Audio streaming with audio download Length: 10 min

Reconnect with yourself and experience profound rest with a full-body awareness practice guided by Ishan Tigunait. This body awareness relaxation supports resilience and autonomic nervous system regulation, leading to a sense of grounding and inner balance. Give yourself the gift of self-nurturance and heightened personal awareness. Format: Audio streaming with audio download Length: 15 min

We all have habitual ways that we hold tension. Practicing systematic muscle relaxation helps us let go of the stress we accumulate in our daily lives and invites ease into the body and mind. In this practice, Sandra Anderson guides us to soften and release tension as we move our awareness throughout the inner space of the body. This relaxation serves as a complete stand-alone practice and as an excellent preparation for meditation. Format: Audio streaming with audio download Length: 11 min

Healthy breathing is the foundation of all yoga techniques and sets the stage for a fulfilling experience in our asana, relaxation, and meditation practices. In this guided practice with David Goddard, explore how the five qualities of yogic breathing lay the groundwork for a deep and effective systematic relaxation. This combined practice of breath-shaping and relaxation can be used anytime you need to rest and unwind, and serves as an excellent preparation for meditation. Format: .mp3 audio file with download Length: 14 mins

Let your mind and body rest deeply in the tranquility of breath awareness in this guided practice. Softening into the nourishing inhale and cleansing exhale, observe how your body breathes without conscious effort. Allow disruptive thoughts and feelings to simply pass through your mind, and let the subtle sound of the breath, so’ham, anchor your awareness as your mind and body relax completely. Format: .mp3 audio file with download Length: 10 mins

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

When we are centered, we can carry out our many activities with grace and skill. Join Rolf Sovik in a mini guided relaxation that will help you find center in your body and breath. Take a moment to rest and recharge, and make even your busiest days more balanced and harmonious. Format: .mp3 audio file with download Length: 4 mins

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

Yoga doesn’t need to be complicated to be effective, and the myriad of benefits that yoga has to offer can also be achieved working from a chair. In this 15 minute yoga practice from Naomi Schademan, you’ll learn how to prepare the body for a satisfying meditation practice from a seated position—perfect for those times you’re needing some extra steadiness and support. Format: Video with audio download Length: 15 mins

When we move with the breath, we turn exercise into yoga, and experience the healing power of prana at the level of our body, nervous system, and mind. Join Ransom Hare for this 20 minute asana class in which you’ll have the opportunity to reconnect with yourself through breath-aligned movement, and discover the healing power of the body’s intrinsic life force. Format: Video with audio download Length: 24 mins

Whether you’re a beginner or an experienced student, this short all-levels yoga class is an opportunity to reap the benefits of an integrated practice in just 20 minutes. In this simple but comprehensive practice, you’ll have the opportunity to reconnect to yourself, center, and cultivate vitality in body, breath, and mind. Format: Video with audio download Length: 23 mins

It takes courage and determination to remember that Grace always guides and protects us, no matter what. Keeping our connection to this inner and abiding support, we develop and sustain gratitude for our lives, our families, our friends, and our world, even, and especially important, in unusual and difficult situations. Back by popular demand, Shari teaches this special 90-minute class which includes asana, pranayama, relaxation, and meditation to reclaim and strengthen your relationship with this ever-flowing presence of sacred energy.

Set the foundation for a satisfying and deep meditation practice with this 20 minute yoga class with Shari Friedrichsen. Enjoy gentle asana, joints & glands exercises, and breath-aligned movement to prepare the mind to move inwards. This class concludes with a systematic relaxation and guided nadi shodhana practice to purify the channels and set the stage for a fulfilling meditation. Format: Video with audio download Length: 22 mins

The navel center is home to the pranic hub—a concentration of life force energy that fuels our inner transformation. Join Sandra Anderson for this level two practice that focuses on activating and accessing this area through asana and the master yoga practices of agni sara and nauli kriya. Class concludes with an extended pranayama practice that includes bhastrika, nadi shodhana, aharana, and samikarana pranayama. Format: Video with audio download Length: 1 hr 12 mins

The yogic scriptures tell us that the forces of nourishment and protection preside over the archway at the openings of the nostrils. Focusing on this energetically charged space anchors our awareness in the present moment and helps us cultivate a peaceful, inward flowing mind. Join Shari Friedrichsen for this complete practice that includes breath training and movement for cultivating our sensitivity to prana (life force energy). Class concludes with multiple rounds of alternate nostril breathing and the practice of so’hum pranayama. Format: Video with audio download Length: 78 mins

By aligning our movement with the pace of our breath, we simultaneously impact the body, mind, and nervous system. Join David Goddard for this targeted practice that is designed to relieve residual tension in the nervous system and increase resilience and flexibility in both body and mind. Roll out your mat and join along to bolster an overall sense of well-being. Format: Video with audio download Length: 22 mins

The sages tell us that the qualities inherent in our life force (prana shakti) are the qualities of the divine will itself. This experience manifests in our yoga practice as a sense of protection, inspiration, and purposefulness. In this dynamic guided practice, Greg Capitolo leads us through conscious, breath-aligned movement—the formula used by yogis to access and awaken the experience of prana shakti. The class concludes with guided nadi shodhana and aharana pranayama practices. Format: Video with audio download Length: 1 hr 18 mins