As late winter merges into spring - or at the threshold of any major shift in your life where you’re working with any resistance and your creativity needs encouragement - this almost 50 minute practice helps you attune to your heart-led creativity and step courageously into your sacred heart flow.
Begin seated in pranayama to honour the sacred flow of your breath teacher and harness mudra vinyasa as instruments to come into your natural essence.
Your movement meditation through heart-opening expressions emanating from Chandra namaskar takes you into water and air element pathways that aim to gently release any obstacles inhibiting your natural flow.
Under the Full Moon invite this practice to illuminate and access the depths of your being to courageously reveal your most creative and authentic nature.
Here is a soundscape to enjoy while you practice.
A 35 minute practice that helps you evolve your intentions into an embodiment of stability through strong foundations.
This practice takes you through the four foundational Prana Flow dancing warrior namaskars keeping your connecting vinyasas like a steady thread to weave strength with your intentions for the path ahead.
You can enjoy this practice before or after seated pranayama and meditation. It will help you release agitation and feel a grounded vitality before coming to your seat for reflection or entering back into the world.
Here is a soundscape to enjoy while you move and breathe.
A winter solstice practice that guides you catch the energy of stillness to honour your life force and all the elements that comprise your nature as a miraculous microcosm of the macrocosm.
Honour and feel the integration of your life experience this past cycle through Surya Namaskar in the four directions mirroring the seasons and the life that breathes you.
Move and breathe as you are through namaskars that help you embody the stability of Earth, the love and nourishment of Water, the transformative power of Fire and the mystic heart breath of Air all embraced by cosmic Space around you and held by your sacred spaces within.
Solstice blessings of peace and returning light
Here is a soundscape to enjoy while you practice
A 1 hour practice that takes you on a journey to a deeper heart connection, a practice that is perfect in times of mental and emotional overwhelm (like coming into the winter holidays…) when deadlines and busy-ness run high but we also want to feel connected to ourselves and to others.
You will be guided several rounds in a mandala through simple movements to help ground and open your heart. In these opening ritual movements you can feel into your dedications of where you most need to apply your heart medicine as a healing balm in your body, mind and relationships.
Once grounded and open, you can explore deeper heart and hip opening in a Prana Flow Hridaya namaskar to cultivate the power of your heart to heal in both practical and mystical ways.
Feel your parasympathetic nervous system activated to soothe and take refuge in your heart space to feel deeper soul connection and gratitude for life as we head towards peak darkness.
Here is a soundscape to enjoy while you practice
A 30 minute practice to both catch the energy of the Full Moon and to help you settle into yourself wherever you are.
You will be guided through a short Prana Flow Mandala practice all the Dancing Warrior sequences embodying the elements of earth.water. fire, air and space encased in the universal mantra of transformation Om Namah Shivaya.
This practice aims to help you feel a deeper connection to yourself and to your natural surroundings and to catch the energy of the Full Moon that for some ends Shravana - the month celebrating Shiva and spiritual practices to clear the way of any obstacles for an auspicious autumn season.
A 35 minute practice that's a core practice within a ritual practice that is ideal for the month of Shravana when spiritual practice is recommended to attune to your core values through the inner danda aka your inner guiding strength.
Bring attention to your core cultivation on all levels through the universal mantra of Om Namah Shivaya - a mantra for Shiva, the great Yogi who is honoured during Shravana - that reminds you of the full spectrum of your being and the power to transform dissonant energies or energies that are not for you.
This mandala practice of evolving pranams will help you cultivate strength in your body and mind and bring clarity and discernment by attuning and aligning your danda - that guiding strength - to help walk your path with grace and wisdom.
Here is a soundscape to enjoy while you practice.
A 55 minute practice that takes you on a journey of embodiment through the elements to honour all that has brought you to peak moments in your life.
This Prana Flow Mandala namaskar practice guides you through all the dancing warrior sequences to both honour all your universal attributes and take pause to feel where you need to lean for support and balance.
A practice I love at the peak of the solar season to feel an integration of all you have grown and experienced and to feel freedom to flow as you are after intense period of work or challenge.
Here is a playlist to enjoy while you practice
A practice that begins with Prana Flow “sacred training” to awaken your life force and embodying the energy of Hanuman - the one full of prana - the universal spring embodiment of strength, devotion and dedication to life.
After this 15 minute “warm-up” you will be guided through a steady evolution of standing warrior sequences to feel the movements of prana in your body and to cultivate courage, strength and focus for where it is most needed in your life.
Here is a playlist to enjoy while you practice
A movement meditation practice to support you during eclipse season or any time of uncertainty or disruptive energies when you might want to call in all of nature’s support within you and around you as Space, Air, Fire, Water & Earth.
You will be guided through Prana Flow Namaskars for each of these 5 elements to invoke and embody those elemental qualities in your movement meditation to take into your day.
There will be moments of pause for you to tune in to this elemental wisdom to bring you steadiness and presence of the Earth; instinctual flow and softness of Water; the power of Fire to transform and see clearly; the Air element’s connection to your heart; and the great host of Space’s freedom to be who you are.
Here is a soundscape to enjoy while you practice
A 35 minute practice to help you dive underneath the chatter of outer mind and journey towards the anandamaya kosha - the body of bliss - that is your essential self.
Evolve inward through rounds of Chandra namaskar towards Hridaya - heart space - namaskar following your wisdom towards a deeper understanding of your Self as a form of bliss consciousness and divine embodiment.
A natural practice to follow Mahashivratri to take refuge at the start of the new moon cycle and feel your innate peace at your core to balance and ease the intensities of life around you.
Chitananda Rupah Shivoham, Shivoham - “I am a form of essential source bliss consciousness”
Here is a soundscape to play while you practice
Mahashivratri comes at a time of year when we can feel a natural rising of energy to slough off the remnants of winter’s energy. It can feel more natural to cultivate the kind of one-pointed focus and discipline associated with the great yogi deity Shiva.
This 60 minute practice begins and ends in mantra meditation and takes you on a journey of the Dancing Warrior namaskars. It aims to he help you to melt resistance, dissolve the veils and connect with your mystic heart ti listen fo wisdom about what you’re meant to be doing - your dharma.
It’s a celebration of the universal life force that is encased in the mantra for Shiva - and containing all the 5 elements - Om Namah Shivaya that we circulate in meditation at the start and with breath focus and mediation at the end.
May this practice set you up for auspicious intention setting into the new moon that always follows Mahashivratri.
Here is a soundscape to press play as you begin this practice
A 40 minute practice to embody love on your mat and take into your day feeling your breath and heartbeat as a precious rhythm within the universal pulse.
You will be guided through flowing and spacious sequences that invite you to connect to your heart mind and to attune to your natural essence.
These practices are particularly effective in caressing combustible thought patterns and behaviours and soothing and cooling cosmic energies that feel excessively intense (such as a strong Mars/Pitta influence).
This practice is a natural progression from the last and aims to help you feel how even in the most ordinary or challenging moments love - for yourself and others - can awaken spontaneously.
Here is a soundscape to enjoy while you practice.
A 45 minute heart centred practice with pauses on the earth for reflection for when you want to lean into the qualities of love and courage.
In Ayurveda, both rasas (meaning emotion, taste, juice) of love and courage are connected with Kapha dosha with its qualities of water and earth. Qualities that help balance excess Pitta (fire aka inflammation & frustration) and Vata (space & air aka restlessness & anxiety) that can rise in intense times.
Kapha in excess gathers around the heart space and is the dominant dosha in late winter/spring.
So we’re invited to bring attention to keeping your heart space open and receptive at this time of year, especially to receiving your own heart wisdom to love and live your life with courage and freedom.
Here is a soundscape to enjoy while you practice.
A 45 minute practice to enjoy at the new moon to bring greater connection with your heart rhythm and heart essence and syncing with that to live more fully according to the wisdom of who you truly are.
You will be guided through 4 different heart focused namaskars and feel an evolution from the simplicity of the reflective and receptive energy of Chandra namaskar to Sringara rasa namaskar embodying love.
The emphasis on the heart space and air element in these practices helps to balance the end of winter rise in Kapha dosha energy that peaks in spring.
This movement alchemy helps restore your heart essence to guide you to embrace your unique microcosmic rhythms and feel them synced with and supported by the great macrocosmic heartbeat.
Here is a soundscape for you to enjoy while you practice.
This practice can support you at the beginning of any new cycle, especially at the new moon and at Makar Sankranti, the point in mid-January when the sun shifts into Capricorn (Makara) and is seen to begin it’s 6 months of northward movement.
This 60 minute practice invites you to embrace the power of invocation at the level of your physical body (annamaya kosha), your energy-in-motion/emotional body (pranamaya kosha) and your mind/intelligence body (manomaya kosha).
You will be guided through warrior 1 based standing asanas in a half mandala to circulate what your dedications and invocations at the level of body, heart and vision.
In completion and integration there is space for you to gather the heart wisdom you receive to reflect upon and or journal.
Here is a soundscape to enjoy while you practice
Wishing you infinite blessings for this new cycle.
A 60 minute practice that takes you through all the lunar elemental namaskars on a journey of gathering and integrating the wisdom from the past cycle before the new one begins.
In the Vedic traditions mid Jan at Makara Sankrathi is considered a more natural time to start your year - or even later when the sun’s light becomes more visibly supportive.
So in the liminal space we seek to find completion and gather the wisdom from the past cycle to put that wisdom into action for the new.
At the end of this practice there is space for you to reflect and journal to honour and complete and learn from past experiences from the spectrum of the most difficult to the most sublime.
Here is a soundscape to enjoy while you practice
An almost 40 minute practice to activate and connect with heart wisdom energy to take into your day to day life and radiate around you.
Enjoy this lunar Prana Flow Anahata chakra offering in a half mandala for both a embodied and mystic heart connection experience.
Deep hip opening combines with gentle side waist opening and backbends to fill your space with and be receptive to your - and our collective - heart wisdom.
Here is a soundscape to enjoy while you practice
A 70 minute practice to connect to your muladhara - root support - subtle energies associated with the earth element to help cultivate steadiness and presence in times of change while simultaneously honouring your lineage during Ancestor Fortnight.
Heading deeper into autumn (and eclipse season energies) the counsel from Ayurveda is to balance Vata dosha’s space & air qualities and also embrace nature’s invitation to let the leaves fall and dissolve conditioning and or patterns which no longer serve you.
Move through rounds of Prana Flow bhumi (living earth) and muladhara chakra namaskars towards deeper and gradual hip opening and attention to the base of your spine to feel more grounded and released from anxiety, mistrust and fear.
Here is a playlist to enjoy while you practice
A 30 minute movement practice I love to follow the previous seated Chakra Dharana & Elemental Mantra meditation, and a practice I often enjoy as a standalone too especially at seasonal or lunar junctures.
A Prana Flow practice that invites both a firekeeping of where you most need to bring balance and that invites an embodiment of the elemental awareness cultivated seated via the subtle energy centres of the chakras.
At this new moon, enjoy simple rounds of the Dancing Warrior standing sequences to harness and embody the elements from earth, water, fire, air and space.
Here is a playlist to enjoy while you practice
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 35 minute practice that will guide you through all the Prana Flow Dancing Warrior namaskars in a half mandala to embody all the elemental aspects of space, air, fire, water and earth encased in the mantra Om Namah Shivaya.
A practice to deepen your meditation during the month of Shravana dedicated to spiritual practice and walking a life path where that meditation is stronger than any agitation.
This is one of. my favourite morning practices and completes seated taking you through 108 rounds of the mantra.
Here is a playlist to enjoy while you practice.
A 1 hour fire element embodiment practice that invites you to shine a light of focus and awareness on your instinctual body through the chakras and the rising energy from root to crown.
Enjoy invoking and stoking the fire at the centre of your cellular intelligence, the centre of your body mandala and the element at the heart of the elemental spectrum of space, air, fire, water and earth.
After several rounds of Agni namaskar you are guided to connect the chakra energy in a flow with parallels to kundalini shakti as you embody the instinctual fluid nature of water in a Prana Flow naga/serpentine namaskar.
Here is a playlist to enjoy while you practice.
Join me for my favourite practice in the waxing sun’s light cycle for both setting foundations as well as getting clear about the moments/day/cycle ahead.
Begin seated for opening nadi shodhana pranayama & mantra meditation practice with space for writing down/tuning in to what arises for you.
Rise for centring, opening up the back and front of the body before a few prostrations/pranams lead you into the Dancing Warrior sequences to open hips, awaken the space around your essential organs & embody the 5 great elements within you and around you.
Here is a playlist to enjoy while you practice
p.s. this is my dream time practice but I dont always have 50 minutes. If I only have 20 minutes (perhaps to get outside after for a walk in sunshine) I might do the seated part especially if i feel i need to get grounded and circulate mantra. I might then do the 30 minutes of movement later in the day.
A 60 minute live practice at the equinox and coincident new moon juncture to help you feel empowered to catch auspicious energy and direct it towards positive transformation in the causes, work, lifestyle and relationships that are most aligned with your heart’s calling.
Start with honouring the sun and moon in nadi shodhana and the flow through fire and air/breath of the heart embodiment namaskars and sequences.
Hone your focus with the fire element and listen for what it can help you dissolve/let go, ignite and or sustain/keep warm for the coming cycle. Heart opening vinyasa follow to help you feel open hearted towards this fire-inspired transformation.
Honour where you are on the journey of flowering into the new season - composting/tending the soil, germinating seeds or fully blooming.
Here is a playlist to enjoy with this 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 60 minute Prana Flow practice to cultivate the rasa or essence of love known as Sringara rasa in these traditions.
Move through water & air element inspired fluid flows to bring softness and love to tension in body and mind. Take the invitation to move in a way that dials into your inner current and feel freed of constructs and inhibitions.
Apply the feeling state you cultivate on your mat to your life and see the love-infused ripple effects.
Here is a playlist to enjoy during your practice and anytime
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.
Enjoy a shorter version of the lunar elemental practice offered at the winter solstice and move through the lunar/regenerative earth, water, fire, air and space namaskars to feel connected to nature and to your own unique reflection of nature.
During this 35 minute practice feel all of nature’s elements at your disposal depending on how you feel whether you need to call on the presence and strength of the earth; the fluidity and nourishment of water; warmth and transformation of fire; breath and movement of air; and the freedom and acceptance of space.
Here is the playlist to enjoy while you practice or any other time.
A lunar practice to help you draw upon all the elements of earth, water, fire, air and space to help you navigate and harness the energies of the full moon and total eclipse juncture.
This c. 50 minute practice guides you through Prana Flow lunar namaskars of each of the elements in a mandala and invites you to reflect on how their qualities are present within you and how they can help you navigate life, especially in trying times.
Here is a playlist to enjoy while you practice
