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 45 minute practice that is 30 minutes of movement and 15 minutes of meditation and mantra to direct the auspicious awareness cultivated in your movement and breath practice at the juncture of a new cycle.
There is an option to use light weights as your “vajras” (thunderbolts!) for this Prana Flow “Sacred Training” practice that invites you to invoke the auspicious energy of Ganesha to accompany you for success and for removing obstacles on the path ahead.
This practice through balance and core cultivation helps you to hone your awareness and strength to feel prepared and organised wherever you are in the cycle of time and your life.
The yantra card I show in this practice is from the Yantra Oracle Deck by Sarah Tomlinson.
Here is the soundscape for this practice
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 40 minute ritual practice of journalling and moving with your inner guidance to help you find completion and release at the end of the calendar year and at the New Moon.
You will spend the first 15 minutes of this practice seated to enter into your movement meditation after journalling on what you want to complete and release for this past cycle.
You are then guided through simple ritual movement to enliven what you have written from your heart and feel a letting go at this sacred juncture of liminal space between the solstice and Makar Sankranthi in mid Jan.
This practice can help you in the tender process of clearing away what you do not wish to carry into the next breath/cycle/year and of honouring all you experienced in the past cycle.
Click here for soundscape to enjoy while you practice
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 40 minute practice to catch the energy of the Full Moon to invoke Soma - the regenerative heart nectar associated with the Moon - and to honour your inner fire to move with intentions towards positive creativity and transformation.
Soma and Agni - the sacred fire - are the eternal pair, like Yin and Yang. Apparent opposites that compliment each other and are an essential balance for us to thrive in life.
This practice guides you in a mandala to first drink in the power to regenerate - the fuel for your fire. And then to invoke Agni to light your way in life whether you are at a juncture of letting go, sustaining what matters most or igniting your creativity - or all at once!
This movement meditation includes seated pranayama, meditation and mudra vinyasa to best direct your intentions illumined under the Full Moon.
Here is a soundscape to enjoy while you practice
A 35 minute rhythmic and grounding Surya Namaskar practice to help you connect with the energy of letting go and clearing out old patterns like the fallen leaves of autumn before the beginning of the new cycle.
This time after Navaratri and before Samhain and Diwali is considered a potent time to remember and release as we prepare to call in the light for the New Year.
Sun salutations/Surya Namaskar helps you to connect with the the most important cosmic rhythm for our life here on Earth - the rhythm of the Sun.
Practised in a steady way this rhythmic sequence can be a supremely calming to autumn’s dominant Vata dosha.
Enjoy 12 steady rounds of classical Surya Namaskar to exfoliate what’s no longer needed and connect with your inner Sun before coming to the earth for pranayama and mantra meditation.
Here is a soundscape to enjoy while you practice.
A just over 40 minute practice to catch the energy of victory over regressive energy at the culmination of the celebration of the Shakti - the primordial Great Mother/divine feminine energy that is honoured over the 9 nights of Navaratri.
Move through some rounds of Chandra namaskar to enter into the feeling state of listening to your soul's desires.
Then move through rounds of Prana Flow Shakti namaskar to strengthen your ability to clear the path ahead both of any self-created obstacles or limitations as well as any dissonant energies around you.
The bija/seed Shakti mantras circulated at the beginning and end of this practice are AIM (pronounced A-EEM), HRIM (HREEM) KLIM (KLEEM).
If you like you can expand this to Om Aim Hrim Klim Chamundaye Vicey - Victory to Devi and the forces of prosperity and positive evolution.
Here is a soundscape to enjoy while you practice.
A 35 minute practice to embody the divine feminine as protectress and to awaken courage and inner strength.
After eclipse season and Ancestor Fortnight Navaratri - the 9 nights celebrating the Goddess/Devi - begins and the first three days are dedicated to Durga, the most fierce form of Devi who clears the way for Shakti - and our most authentic selves - to rise.
Enjoy this practice at this time and anytime you need to connect more deeply to your inner stores of strength especially in times of great challenge or change.
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 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 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 one hour movement plus meditation practice to help you catch the energy of the New Moon or anytime you want to clear the way ahead of any inner or outer obstacles.
Staying with the solar season vira bhava to cultivate courage, strength and clarity you will be guided through steady rounds Prana Flow namaskar that seeks to embody the instinctual and powerfully coiled energy of tigers. A hip opening focused sequence that will bring you in closer connection with the earth element.
From that foundation setting you will be guided to direct your instinctual energy and wisdom into your life for the cycle ahead.
We complete with pranayama and mantra meditation.
Here is a soundscape to play while you practice.
A 35 minute practice to help you clear and charge your space with the courage to bring wisdom into peaceful action.
Activate this courage through Prana Flow kriya to stoke balanced solar energy and evolve into namaskar to hone one-pointed focus to bring your inner wisdom fearlessly into the next moment/day/cycle.
Embodying Vira Rasa - the taste or emotion of courage - in this way helps you to feel both grounded and clear about the path ahead and to face life's challenges with your heart wisdom.
Here is a soundscape to enjoy while you practice.
A 55 minute practice that helps you find strength, focus and presence especially in soulful times of challenge.
In a combustible climate one of the greatest challenges is to keep your inner fire steady so you can send positive ripple effects into your home and your community.
This practice takes you through an adapted embodiment of agni (fire) namaskar that brings you back to your core and helps you through asana and mudra to transform yourself from within to circulate warm-heartedness and compassion.
Here is a playlist to enjoy while you practice.
A practice to sync with the New Moon’s transformative energy and any time you want to circulate dedications and intentions towards your evolution.
This Prana Flow Agni Namaskar continues the solar season theme of foundational strength of standing vira/warrior sequences from which to rise and meet life wherever it is for you.
These pathways are dedicated to embodying the transformational power of the fire element and in this practice adapted to circulate your sankalpa - the promise you make to yourself that transforms you from within.
Lean into solar or lunar feeling state/bhava in the connecting vinyasa spaces to cultivate the most potent energy to support your life force.
Here is a soundscape to enjoy while you move and breathe.
A 50 minute practice to catch the energy at the juncture of May 1st’s Bealtaine (often translated as “good fire”) or any time you want to fire up your good intentions to keep rising for what you believe in and be in awe of your potential to transform.
We continue the solar bhava of this rising sunlight season to embody the vira - the courageous one - energy through vira/warrior sequence standing postures, punctuated with moments to connect to your core.
Here is a soundscape 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
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 45 minute practice syncing with the full moon and supportive anytime you want to clarify the sacred vision of your life and illuminate what is most important for you.
This practice invites you to embody Teajs - that principle in Ayurveda that relates to the superfine essence of your inner light, your inner fire in every cell connected to your vision, your intelligence and your ability to clarify and transform your life.
I love this practice for this slow emergence from winter as the sun’s light is waxing ever so subtly supporting you in both building sacred strength and clarity for the path towards peak light in the summer.
Here is a soundscape to enjoy while you practice.
One of my favourite practices this time of year in the still dark and cold days of winter when we’re invited to tenderly and gradually emerge with the slowly rising sun’s light.
A practice that guides you to embody your invocations and dedications and dreams for the cycle ahead to bring them clarity and light.
Solve and evolve the plans for the year ahead through your embodiment of the 3 aspects of the fire element in this Prana Flow agni namaskar, taking the heart wisdom from the previous practice doing the same seated.
Keep an open canvas handy for insight and acknowledge that not all insights come in words.
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.
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
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 recording of our live 60 minute solstice practice.
A practice to catch the energy of this potent sandhya (juncture of more easily directed energy) to tend to your inner fire through breath practice, mudra and movement to cultivate peaceful presence and empowerment for the cycle ahead.
Enjoy 15 minutes of seated opening breath and meditation practice before moving through a lunar Prana Flow Agni namaskar to ignite awareness and dissolve dissonance.
Complete in Shanti Rasa namaskar for longer marinations in pigeon and forward folds to practice quieting outer rational mind to deepen your soul connection and live from a place of trusted instincts.
Solstice blessings - may you feel the support and love to be your magical Self!
Here is a soundscape to enjoy as you practice.
A practice dedicated to embodying the strength, courage and protection of Goddess Durga during the 9 nights of Devi celebration (Navaratri) of Shakti/Great Mother
Move through rounds of Prana Flow Durga pranams to clear your vision and build strength for the path ahead. Follow Durga namaskar to embody fierce compassion and support for yourself and other beings.
Tune in to your life force with wisdom on the journey leaning into solar bhava or diving into a more lunar feeling state and notice how your foundations thank you and allow you to navigate difficulty and change with greater ease.
Here is a playlist to enjoy with this practice
A recording of a live practice at the autumn equinox 2023 aimed at helping you direct your energies for positive evolution at this auspicious juncture.
And also helpful at any juncture where you find yourself facing challenges or change and or the ungrounded excesses of autumn’s dominant Vata dosha, which can be well balanced with the elements of earth, water & fire embodied during this 60 minute practice.
Aim to find your auspicious current from a grounded foundation in the opening sequences and namaskar. And feel focused and able to release what no longer is of use as you enter into the autumn/winter cycle of dissolution, completion & honouring the flow.
Complete seated for pranayama, atma puja & meditation & feel yourself as a reflection of nature & empowered with all qualities of the elements.
Here is the playlist we enjoyed while we practiced live
