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Build a Personal Pranayama Practice in 7 Weeks

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Course Overview

Learn foundational pranayama (breath training) practices and invite more sweetness, vitality, and clarity into your life!

Join expert teacher Shari Friedrichsen for this seven-week course and explore the subtleties of kapalabhati (skull shining breath), bhastrika (bellows breath), anuloma, viloma, pratiloma, surya bhedi (sun piercing breath), and nadi shodhana (alternate nostril breathing).

Shari will not only introduce you to each of these practices individually, she'll also demonstrate how to integrate them. Each week you'll get a new practice which builds upon the last. Be sure to work at your own pace, and explore and experiment with what works for you. As Shari reminds: “The more profound effects happen when you follow your own rhythm."

May this seven-week course lead you to a fulfilling, lifelong practice of pranayama.

In this 2.5 hour+ digital course, you will learn:

  • Learn seven pranayama practices in seven weeks

  • Learn how to integrate these practices week by week

  • Learn how prana influences the mind

  • Explore the energetic benefits of breath training

  • Refine your pranayama foundation with deep, diaphragmatic breathing

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

2.5 hrs to complete

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Section 1
  • Shari describes how basic diaphragmatic breathing, combined with strong abdominals, is the foundation for all pranayama practices. She also explains contraindications for pranayama.
  • Relieve stagnation in the body and mind with the practice of kapalabhati.
  • Enhance prana (life force) with the practice of bhastrika.
  • Combine what you've learned so far! Join Shari as she guides you through your week one practice: two rounds of kapalabhati and two rounds of bhastrika.
Section 2
  • Take your pranayama practice to the next level with anuloma 1—a practice that's similar to kapalabhati, only twice as strong.
  • You've explored anuloma 1, now let's progress to anuloma 2.
  • This week Shari guides you through a practice that incorporates all four pranayamas you've learned so far: kapalabhati, bhastrika, anuloma 1, and anuloma 2.
Section 3
  • Explore the relationship between awareness and prana (life force) at a deeper level with the practice of anuloma 3.
  • Disrupt habits that lead to stagnation and confusion with the practice of viloma.
  • Join Shari for a practice that combines anuloma 2, anuloma 3, and viloma 1.
Section 4
  • Learn viloma 2—a practice that encourages the flow of prana (life force) throughout the body.
  • You've explored viloma 2, now let's progress to viloma 3.
  • This week we focus on viloma 1, viloma 2, and viloma 3. Join Shari as she guides you through these practices.
Section 5
  • Pratiloma 1 incorporates much of what you've learned so far. And similarly to viloma, it helps us shake up old habits.
  • You've explored pratiloma 1, now let's progress to pratiloma 2.
  • This week, Shari guides you through viloma 2, pratiloma 1, and pratiloma 2. Remember: Understanding and deepening your awareness of these practices takes time. Work at your own pace, and enjoy the process.
Section 6
  • Begin your practice of surya bhedi ("piercing of the sun") and connect to your inner luminosity.
  • This week our focus is on pratiloma 2 and surya bhedi. Shari will guide you through these practices, and remember that you can always revisit previous practices to reset your pranayama foundations.
Section 7
  • Clear away scattered feelings and draw in clarity with nadi shodhanam, or alternate nostril breathing.
  • Join Shari for a final practice which focuses on surya bhedi and nadi shodhanam.
  • Now you have all of the tools you need for a fruitful pranayama practice. Know that you can, through a systematic process, bring your inner light, peace, and sweetness to the forefront of your mind. We hope you return to this course again and again.

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

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Shari Friedrichsen
Teaching yoga for more than 38 years, Shari Friedrichsen, a key facilitator of the Himalayan Institute... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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