A just over 30 minute practice to support you in bringing awareness to your core essence and building solid foundations at the beginning of any new cycle or to ignite focus while you are in process at any point on your journey.
A balanced fire (sama agni) centred practice known as “sacred training” in Prana Flow ideal for the approach of Makar Sankranthi and the invitation to move slowly - in sync with nature - towards more solar focused practice, always with attention to honouring where you are in your life cycle.
The aim here is to lighten and brighten, to dispel doubt or stagnation and to bring in clarity and instinctual awareness through all the layers of your being.
Lean into more solar options or bring lunar wisdom if you need to stay off your wrists or closer to the earth.
Here is a soundscape to enjoy while you practice
A 30 minute ritual practice to honour your life force and ancestral pathways in all directions.
Move through some of the simplest units of asana in a mandala to get grounding into the New Moon/Solar eclipse, a time of great ritual offerings to ancestors.
This practice can help you clear any karmas from the past and feel confidence and and trust in the path ahead and can help you feel your earth strength in times of change or unexpected events.
Here is a soundscape to enjoy while you practice
A 30 minute practice of simple movements to help you feel a clearing of the way ahead, a letting go, a giving up of conditioning so you can live in your most aligned state with clarity.
Move through rounds of pranams/prostrations in a mandala and enjoy their powerful simplicity to feeling the expression of your life force as devotion in motion.
This Prana Flow Sacred Training gives you the space to move in a solar or lunar way according to what best serves you.
It helps you align with the seasonal and cosmic rhythms of Shravana and August and cultivate strength ahead of the shifts coming in autumn.
Click here for the soundscape to enjoy while you practice
A 25 minute practice to help you reconnect with your home space after holiday travels or to ground in new spaces when you are away.
Move with me in a mandala or on a single plane through simple grounding movements and pauses to come back to your Self after travel to assimilate and balance sensory experiences away from home.
Enjoy these movements any time you need to settle in to new space and feel a sense of connection to the Earth no matter where you are on its surface.
Here is a soundscape to enjoy while you practice
A favourite meditation and reflection practice of mine for the beginning of any new cycle, this one coinciding with the first new moon of the year and Makar Sankranti which begins the sun’s northward movement.
Based on the invocations from Agni Namaskar which we moved through at the Winter Solstice, this gives you an opportunity at this juncture to dive deeper into the 3 aspects of Agni/Fire in helping you clarify the path ahead and bring in your personal dedications.
Reflecting on these 3 aspects of fire - samhara (dissolution/completion/liberation) - sthithi (sustaining power) and - sristhi (igniting/initiating power) - you are invited through reflection and mudra vinyasa to listen for your heart wisdom dedications.
Here is a soundscape to enjoy in this practice.
A 30 minute practice to enjoy in these in between days before new year and in the liminal seasonal space to clear the way for the new cycle.
This Rhythm & Flow practice invites you to move freely and cut any chords and release with great tenderness and compassion into the fires of life experience and wisdom anything you do not want to take with you into the next cycle.
Lean in to your feeling state to chose your flow and close your eyes to feel the movement coming from within.
A soundscape is integral to this practice so enjoy this one here
A less than 20 minute mantra meditation to support you before or after your movement meditation practice.
Enter into meditation via pranayama and mudra to prepare your inner pathways to receive bija - seed - sounds connected to Shakti’s wisdom (AIM - pronounced AH-EEM); empowerment & transformation (HRIM - HREEM); and love & nourishment (SHRIM - SHREEM).
Have a mala with you for this practice or use your body mala (with me in the video) to circulate these transforming sounds across all levels of your being.
This 30 minute practice begins with meditation and mantra to circulate the wisdom, empowerment and transformation of the Devi/Goddess seed mantras AIM HRIM KLIM.
Follow this with yoga nidra being bathed in these mantra as a sacred inner and outer armour or shield of Devi to feel a sense of wholeness, support and protection.
Here is a soundscape for this practice.
A 20 minute practice to ground intentions at the new moon and to cultivate a hopeful attitude towards positive change amidst turbulence around this new moon eclipse.
Enter into meditation with pranayama and honouring your soul soil. Circulate rounds of Om Pitraye Namaha mantra to honour your ancestors at this culmination of this cleansing and grounding fortnight. Feel the balance of a releasing of conditioning and a calling in of the wisdom of ancestors to support and guide you.
Complete with rounds of Om Hrim Namah Shivaya to invoke the potential for positive transformation through the universal mantra adding Hrim to bring in the influence of Shakti as the goddess celebration of Navaratri begins at this new moon.
Here is the playlist to enjoy as a soundscape to this practice
A 30 minute practice to honour the full moon that begins Ancestor Fortnight, a pre-cursor to other ancestor/root remembering festivals of autumn.
Move through rounds of Prana Flow Soma and Chandra/Moon namaskar to invite a purifying and nourishing of your connection from root to source, imbibing the rejuvenative qualities of the soma nectar of the full moon.
Enjoy this practice on its own before or after the Ancestor mantra meditation
Here is a playlist to enjoy while you practice.
A mantra mediation practice to enjoy at the full moon and throughout ancestor fortnight to honour lineages and nourish and purify ancestral pathways.
Begin with pranayama and meditation preparation mudras and dedications before circulating rounds of the mantra SHRIM (pronounced SHREEM) to bring healing and rejuvenation.
Follow this with rounds of a mantra Om Pitara Shundha Tvam aimed to help purify your ancestral channels and connections and also to help circumvent or heal any obstacles in those connections including letting go of inherited negative patterns and conditioning.
Here is a playlist for during your meditation.
A seated meditation practice that invites you to bring inner focus (dharana) and sound (mantra) to experience and deepen the connection with your life force.
This 30 minute practice takes you on a journey through the subtle energy centres of the chakras from root to crown.
And it invites you to bring sound vibration to open and enliven the chakras like sunlight opens flowers and circulate at these points of focus the elemental bija/seed mantra of earth, water, fire, air and space (LAM, VAM, RAM, YAM, HAM & OM) .
Enjoy this practice at the beginning of any new cycle - moon, season or day - to feel reconnected, rejuvenated and aware of the elemental spectrum of life support you can access through your subtle energy soul soil.
This practice can be done on its own or before or after the next movement meditation practice to bring this awareness into your embodiment and your life off the mat.
Here is a playlist to help you set the tone when reciting your mantras
A 30 minute pranam/prostration practice with space for intentional listening at the full moon or any time you want to retrieve a sense of wholeness.
Embody the elements of earth, water, fire, air & space and retrieve your inner intelligence to get real with yourself, to seal the leaks of distraction and listen, receive, let go and or compost.
Lean into this practice according to your life force, choosing a solar or lunar path or flowing between the two.
Express yourself as you are embracing the changes during your practice as you embody the mantra of Om Namah Shivaya which encases all of the 5 great universal elements.
Here is a playlist to enjoy while you practice
A 30 minute practice moving in the four cardinal directions to both embody the energy of the full moon & give yourself a simple summer ritual practice through this month of Shravana dedicated to meditation and spiritual practices.
You will be taken on a journey through movements that are the foundation of entering into a state of meditation in motion & you will then be guided you through rounds of Chandra/Moon namaskar.
Here is a playlist to enjoy while you practice.
A 30 minute practice aimed to help you be moved and soothed without interference of outer mind.
The water element pathway Prana Flow practice offers space to move in ways that get into all the sacred crevices of body and mind to promote the flow of your natural creativity and instincts.
A practice I love right now during Saturn retrograde for being with life’s delays and obstacles and allowing yourself to be in the unfolding moment to moment with fluid potentiality.
Here is a playlist to enjoy while you practice.
A slightly less than 30 minute practice that guides you through 12 rounds of classical surya namaskar/sun salutations.
In Ayurveda surya (& chandra) namaskar are the foundations of all yoga sequences to help us balance the doshas.
In spring we’re invited to practice surya namaskar more swiftly to help balance spring’s rising water and earth forces associated with kapha dosha and growth in nature.
Go at a steady pace with me or move at your own pace - faster or slower.
There is also the invitation to harness the Gayatri mantra to your movement and breath. This mantra - seen as second to Om in these traditions - also invokes and honours the sun/Savitur as a means to realise our inner light as vitality & intelligence.
Here is a playlist to enjoy while you practice
Gayatri words and translation
Om bhur bhuvah svah
Tat savitur varenyam
Bhargo devasya dhimahi
Dhiyo yo nah prachodayat
O Supreme one, ultimate reality in which physical (bhur), astral (bhuvah) and causal (svah) worlds exist.
You (Tat) are the source of all, supreme reality, divine illumination (savitur - of Savitri, relating to the sun, or Shakti) deserving of all adoration (varenyam)
O effulgent (bhargo), divine (devasya)one, we meditate upon you (dhimahi).
May our minds (dhiyo - intelligence, tool for attaining higher wisdom) be propelled (prachodayat) towards enlightenment.
A 30 minute practice aimed at cultivating balanced fire/tapas with intelligence to bring focus to your day.
This Prana Flow “sacred training” practice combines standing balances and core cultivation to help you to hone an ability to stay focused in both challenges and joy, and to be able to hold your ground in intensity.
Inversions are optional here and a good seasonal/spring addition to send energy to the heart and help balance the spring season’s Kapha dosha.
Here is a playlist to enjoy while you practice
A 30 minute practice dedicated to the guru, the one who guides your inner connection, the teacher in your breath, that which brings light into darkness and guides you.
Enjoy this short but expansive hip opening plus heart opening practice anytime you wish to ask for and honour your inner guidance.
In the traditions that birthed yoga and Ayurveda the guru is also invoked especially on a Thursday (Guruvar in Sanskrit) and or when honouring the great wisdom planet Jupiter, also known as Guru.
Here is a playlist to enjoy while you practice.
A 30 minute practice of the foundational Prana Flow dancing warrior namaskars to invite strength and brightness to begin your day or at any time you wish to cultivate steadiness and cleanse your lens for better focus.
Moving through these namaskars also invites an acknowledgement of the support of all the elements within and around you to help you feel you can find your natural balance should it ever feel lost.
This is a shorter version of the 60 minute new moon/Mahashivratri practice.
Here is a playlist to enjoy while you practice.
A 25 minute pranam/prostration practice - wonderful when enjoyed after the seated Chakra Attunement practice - to further connect with the chakras via their associated elements.
Feel a deeper connection to your subtle body while moving through a practice of integration with nature’s elements to help you bring whatever you need into your day with grace and gratitude.
Invite an invocation or dedication with each of these 8 elemental pranams from root to crown, pausing to receive the wisdom that unfolds through this connection with yourself and the energies of nature.
Here is a playlist to enjoy while you practice.
A 30 minute classical surya namaskar practice to honour Makar Sankranthi on 14th Jan, the point in the Vedic calendar when the sun is seen to begin its uttarayana northward movement, and heralding the beginning of the rising light cycle in the Northern hemisphere.
Begin with nadi shodhana/alternate nostril breathing pranayama and seated dedication before moving through several rounds of classical surya namaskar with invitation to circulate the solar bija (seed) mantras HRAM. HRIM, HRUM, HRAIM, HRAUM, HRAHA.
Enjoy this practice anytime to want to inspire humble confidence, clear any stuck feelings in body and mind and honour your life force.
Here is a playlist to enjoy while you practice
A practice to help you ease into the New Year in the most natural way by syncing with the sun and cultivating positivity and humble confidence for the new cycle.
This 30 minute Prana Flow practice guides you through an adapted surya namaskar flow to embody the movement and rhythmic/circadian influence of the sun.
Follow this practice with me in a circle/mandala or enjoy on a single direction as suits your space.
Here is the playlist to enjoy while you practice.
A 25 minute practice aimed at helping you feel strength and joy even in the greatest intensity that can come at this time of year as solar darkness and festivities peak.
Kindle agni - the fire element - to transform heavy feelings, and transmute other signs of excess fire (like anger) into the fire element’s highest form of joy.
Seal in the balanced fire in with the steadiness and strength of the earth element in this time-short friendly Prana flow practice.
Here is a playlist to enjoy while you practice.
A 35 minute “sacred training” practice - ideally enjoyed in the morning - to help you to feel alive, connected and resilient through rhythmic earth-focused movement and kindling your inner fire.
This predominantly pranam practice also includes some rounds of a yoga kriya called agni sar which helps to stoke your digestive fire and bring ease to elimination. It should ideally be practiced on an empty stomach and should be avoided if you are pregnant.
Here is a playlist to enjoy while you practice.
A 30 minute practice to support a surrendering to what is and embodying the spirit of autumn’s natural progress towards letting go and to help you navigate any unexpected change during eclipse season.
Rounds of rhythmic Prana Flow pranams and gentle backbends aim to take you to a place of peace and absorption in a steady flow of lunar movement meditation.
This practice aims to support you and bring you back to the present moment any time you feel agitation or anxiety and or feeling pulled too far into the future or feel stuck in the past.
Here is a playlist to enjoy while you practice.
A mantra meditation practice to honour & invoke the energies of Navaratri, the 9 night autumn celebration of the divine feminine.
Enjoy an introduction to the different aspects of Devi/Shakti/Mother Nature in the Indian tradition that birthed Ayurveda and yoga.
Cultivate acceptance for who you are and feel empowered to be liberated from your own “demons” like those defeated by the goddess in her many forms in the ancient mythology.
Circulate rounds of bija/seed mantras connected to the universal energies of these different aspects of the goddess and feel your own access to the fierce love, strength and courage of Durga, the healing, nourishment and abundance of Lakshmi and the refinement, wisdom and grace of Saraswati.
A 30 minute practice to help you feel more grounded to rise up and embrace new rhythms at the seasonal juncture or any time of change.
Begin seated for 10 minutes of pranayama, mudra and feeling in to how your practice can best serve your life in this moment.
Follow this with rounds of half and full pranams to root and rise to help you cultivate steadiness, strength and presence like Ganesh who is celebrated at this time in India as the auspicious mythical elephant and remover of obstacles, especially at the beginning of new endeavours.
Here is a playlist to enjoy while you practice
Continue from part 1 or enjoy this 30 minute gentle back-bending practice on its own.
You’ll be guided through a heart-opening Prana Flow namaskar inspired by the love union of Radha and Krishna that invites you along a merging of elemental air and water pathways to connect with your mystic heart.
Here is a playlist to enjoy while you practice
Prana Flow “sacred training” of pranams and core cultivation which you can enjoy as a standalone 30 minute practice to cultivate heart-centred strength and love, or begin with this heart-opening and strengthening practice for deeper backbending in part 2.
Here is a playlist to enjoy while you practice
A 25 minute breath and meditation practice aimed at bringing you coolness and regeneration any time you feel the heat rising inside and or out.
Begin with alternate nostril breathing and shitali - cooling breath - pranayama practice and continue either seated or in sivasana to enjoy a mantra meditation/yoga nidra to soothe and cool mind and body.
Enjoy this practice on its own, as a completion to the previous two shorter grounding and regeneration practices and or as preparation for your own meditation practice.
