A class usually begins with a moment to center, some warm-ups followed by a set of asanas (postures), a period of relaxation and a meditation. Each features different postures/meditations.



We often hold static/dynamic postures for 1–few min, and close our eyes throughout the class. In so doing each asana becomes a mini meditation.


I sometimes incorporate plant essences into the practice. 



Sitting — Feel free to sit in any position that allows for a straight spine. If crosslegged, then sitting on a hard cushion can help you ensure the spine is straight by elevating the sitting bones - check that your knees are either inline or slightly lower than you hips.

Eye focus — Our eyes are often closed and focused up between the eyebrows (shambhavi mudra) unless otherwise specified. Our eyes take in so much information and closing them allows us to go inward. Focusing between the eyebrows awakens the anja (third eye centre).

Mudras — are positions/gestures/poses of the hands or the whole body which channelizes the energy in the body.

Bandhas — are body locks (or internal mudras) that generate, accumulate and guide prana (energy/life force) in specific parts of the physical and subtle bodies.

• mula bandha (root lock) - squeeze the perineum/cervix up towards the spine. When the muscles of the perineum are contracted the whole pelvic floor is pulled up.

• jalandhara bandha (throat lock) - contracting the throat by bringing the chin to the chest

• uddiyana bandha (the abdominal lock) - pulling the abdomen in and up

It’s best not to eat 1–2h before the class.
Feel free to drink water during a class.

Pranayama (life-force control) is composed of two Sanskrit words: prana (life-force) and ayama (to restrain or control the prana), implying a set of breathing techniques where the breath is intentionally altered in order to produce specific results.



The breath is intimately connected to our heart rate as well as our mind. If you can regulate your breath, your heart rate and mind will follow. Integrating these practices into our daily routines can help to dramatically improve the state of our physical, mental, emotional and spiritual health.

Pranayama is one of the most effective methods to clear our inner being on all levels and lead to inner union of soul & spirit.

Common types of breath

3 part breath — is simply a way to consciously breath more deeply. On the inhale expanding the stomach, then ribcage, then the lungs. Exhaling collapsing the lungs, ribcage and brining the belly back in.

Energising breath:

• Bhastrika / Breath of fire — oxygenating, energising, cleansing, stimulating circulation. 
Through the nose, expanding the belly on inhale, contracting on exhale. It becomes a pumping motion. The intention is for it to be rhythmic (does not need to be very fast). The belly motion makes space for the diaphragm to also begin to move.

  Slightly different to Kapalbhati, which focuses only on the exhale, inhale is passive.
  Try it for 1–3min, then hold the inhale for a few seconds.

• Lengthening the inhale

• Breathing through the right nostril.

Calming breath:

• Any breath type which lengthens the exhale is calming and brings us more into the parasympathetic nervous system.

• Breathing through the left nostril.

Balancing breath:

• Box breath — eg. Inhale for 4 counts, holding for 4 counts, exhaling for 4 counts, holding for 4 counts (can be increased proportionally)

  Or inhale 4 counts, hold 2 counts, exhale 4 counts, hold 2 counts.

• Nadi shodhana / alternate nostril breathing: inhale right nostril (closing off the left), exhale left nostril, inhale left nostril, exhale right, inhale right etc.

Breath retention is where the magic lies. However, it should come naturally through a calm heart. If practiced intentionally do so with caution – not overfilling the lungs on inhale nor holding so long that you gasp for the next breath.

An integral part of yoga, meditation utilises practical tools (pranayama, mantra, mudra and focus) which carefully and precisely support and guide the mind and body to a focused state of concentration and connection with soul & spirit.

There are various meditations, each tailored to a specific purpose, such as stabilising the mind, directing our intention or increasing vitality.

Many people find it easier to sit in stillness after physical exercise and this is why meditations often follow after the asanas (postures). It is said that, to a large degree, the goal of asana is to prepare the body for meditation. If you are jumping straight into meditation, you may find it helpful to do a few stretches / tense and relax the body a few times / dance to move the energy and release tension in your body beforehand.

When choosing a meditation, you can take a look at the breath pattern (more in pranayama section) to determine the effect it aims to bring and meaning of the mantra (if present). If in doubt, simply sit and put your focus on that which is wonderful for you — a place, an idea, anything that will concentrate the mind. Ultimately your intention is the most important and will drive the practice.

(It is a great place to bring any of our life challenges. Not to think more about them, but to make space to listen to our wise inner guidance.)

Kriya means activity; dynamic yogic practice.

‘Kriya yoga is the combination of the asanas, pranayama, mudras and bandhas, which specifically induce pratyahara’ — Hatha Yoga Pradipika. Pratyahara is the withdrawal of the senses which leads to concentration > expansion of consciousness > oneness with soul & spirit (samadhi).

Kriya yoga also refers to a path of meditation, a scientific technique of God-realisation, brought to the West by Paramahansa Yogananda and taught by SRF.

A Kriya can refer to 1 or more postures (asanas) designed for a specific purpose e.g. strengthening the solar plexus (healthy ego/self-worth), cleansing the liver or balancing the mind, to name a few. There are thousands of different kriyas, each with its own particular focus and unique structure. The sets work on all levels of our being (physical, mental, emotional, spiritual) and similar to meditation, your intention plays a key role in driving the practice.

If there is a posture you struggle to do, visualising yourself doing it is the next best thing.

Mantra is a powerful way of directing our mind and intention. Our words and thoughts hold our creative power. Therefor not only is mantra a wonderful way to organize a scattered mind, bringing balance and connection with the divine, but also to manifest our soul’s desires and a higher vibration in our field.

Focus on the intention behind the words and feel free to bring in your own prayers or affirmations.

The mantras we use are mostly in Gurmukhi or Sanskrit. You will find that their meaning mostly points to honoring and surrendering to the divine / universal intelligence / God in some way.

Most Gurmukhi mantras come from the Siri Guru Granth Sahib, the energy of which is said to be alive in leading those who connect with it from darkness to light. The text contains compositions from 36 contributors - 6 Sikh Gurus, as well as 30 saints of various religions.

Sanskrit is considered to be one of the most complete and internally consistent language on earth. Its grammar, structure, syntax and approach are incredibly advanced.

Beginning and ending the practice with a mantra is a beautiful way to direct our focus, connect to ourselves and our practice.

Ong namo gurudev namo - connects us to the divine within

Ong/Om — The creative energy of the cosmos; God manifested through sound
Namo — to salute or bow
Guru — darkness to light
Dev — transparent, divine, subtle, etheric
Namo — to salute or bow

One can also meditate on/chant the sound Aum (Sanskrit - God manifested through sound) or set an intention of choice.

Mangala Charan Mantra (from the Siri Guru Granth Sahib) - sets a protective light space around us. You can visualise light in each of the 4 directions as you hear/say the 4 verses.

aad gur-ay namah — I bow to the Primal Guru
jugaad gur-ay namah — I bow to the Guru of the ages
sat gur-ay namah — I bow to the True Guru
saree gurdayv-ay namah — I bow to the Great, Divine Guru

Sat Naam (from the Siri Guru Granth Sahib) - connects us with Truth.

Sat — Truth
Nam — to salute or bow

One can also end off with Aum/Amen or a moment of gratitude.

Relaxation is an important part of the yoga class. When we relax in stillness after some movement, our sympathetic nervous system (fight/flight) hands the reigns over to the parasympathetic nervous system (rest/digest). More on this here. This allows us to relax in a deep way, giving the body time to heal and restore itself. These days many people tend to be stuck in the fight/flight state, struggling to sufficiently relax, leading to a large number of disease and burn out.


A note:
always leave a bit of energy for the relaxation and integration phase

It is a good idea to do a chosen set for a number of consecutive days (the classics are 11, 40 or more). It allows for the nurturing of the intention the set addressed. From a stable structure one can observe ones daily changing ways.

When choosing a practice / mediation, go with what pulls you the most at a given time.

Do what you can. Harsh disciple can cause splits within the self (one part wants this, other doesn’t), causing more problems. So, be kind to yourself, it’s how we build self-trust

Book gems

• Autobiography of a Yogi (the audio book is great)

• Hatha Yoga Pradipika

• Kundalini Tantra

• A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya

• Four Chapters on Freedom: Commentary on the Yoga Sutras of Patanjali

• Energy Anatomy - Caroline Myss

• Coming to Peace: Resolving Conflict Within Ourselves And With Others - Isa Gucciardi Ph.D.

• WomanCode (hormonal health) - Alisa Vitti

• Women Who Run with the Wolves(audible has a lovely summary) - Clarissa Pinkola Estés

• Focusing - Eugene T. Gendlin

• The Mastery of Self: A Toltec Guide to Personal Freedom - Don Miguel Ruiz Jr.

• The Undefended Self: Living the Pathwork - Susan Thesenga

• Energetic Boundaries - Cyndi Dale

• The 4 Altars: The Book of Liberation - Alonso del Rio

• Letting Go - David R. Hawkins

• A Fearless Heart - Thupten Jinpa Phd

• Mind to Matter - Dawson Church

• Many Lives, Many Masters - Brian L. Weiss M.D.

• Plant Spirit Medicine - Eliot Cowan