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Luminous Body

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“High quality courses and classes with experienced and authentic instructors.”

Course Overview

Embark on a Kundalini yoga journey through the koshas—the yogic layers of human experience. Guided by master teacher Sierra Hollister, this comprehensive 6-part program is designed to cultivate luminous well-being, enhance vitality, and promote vibrant longevity.

What You’ll Learn:

Each module delves into a specific kosha, examining its unique qualities, what it governs, how to nourish it, and where imbalances might arise. Alongside these teachings, you’ll engage in practices to energize and clear each kosha, fostering deeper self-awareness and radiant well-being. As you progress, you’ll journey from the tangible physical body to the ecstatic bliss of your innermost self.

What You’ll Experience:

To awaken and harmonize all five layers of your being, you’ll explore yoga asana, meditation, and breathwork, along with specifically selected Kundalini kriyas—featuring pranayama, mudras and mantras.

What You’ll Gain

By the end of this course, you’ll feel stronger, more resilient, and more deeply connected to yourself. You’ll have tools to support your well-being through the natural transitions of life and a deeper understanding of the koshas. This insight will empower you to release attachments and dwell more often in the bliss body—the ultimate goal of yoga practice.

Who This Course is For

This course is perfect for anyone interested in:

  • Understanding the koshas and their role in whole-being health.

  • Aging gracefully while maintaining vitality and resilience.

  • Cultivating spiritual growth and deeper self-awareness.

  • Experiencing the joy and freedom of dwelling in the bliss body.

All levels are welcome! While some familiarity with pranayama and Kundalini yoga may enhance your experience, it is not required.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

2.8hrs to complete

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Section 1

  • Download your EBOOK

  • Explore an overview of The Luminous Body course, exploring how these practices are designed to support every layer of your being, empowering you to maintain health and vitality as you age.
Section 2
  • Begin your exploration of the five koshas, or layers of being, starting with annamaya kosha, the physical body. Discover how to nourish this "body of matter" and why gratitude is important for fostering a healthy relationship with yourself.
  • Tune into your physical body with this full-body flow, focusing on your muscles, bones, and circulatory system. You’ll strengthen your awareness of how your body feels and what it needs, making this practice an ideal warm-up before delving into the other koshas.
  • Invigorate your immune system with a kriya that targets the lymphatic and endocrine systems. Blend breath with dynamic movements to flush your system and cultivate a nuanced awareness of your vibrant body.
Section 3
  • Discover how pranamaya kosha, the energy body, infuses vitality into every cell. Learn how conscious breathing and mindful lifestyle choices can nourish this essential layer of your being.
  • Ignite your energy pathways (nadis) and enhance your stamina with kriyas that channel prana from the solar plexus to the crown. This transformative practice revitalizes every cell, leaving you radiant and energized.
  • Extend your vitality with an ancient kundalini breathwork practice. Use a potent mudra and fixed gaze in a meditative hero pose to cultivate a long, vibrant life.
Section 4
  • Uncover the intricacies of manomaya kosha, the mental sheath, and its influence on your nervous system. Gain practical tools to harmonize this layer of being in everyday life.
  • Release doubt and overthinking with rhythmic breathing and breath retention techniques. Balance sun and moon energies, creating mental harmony and fostering inner radiance. This practice is one that you can gradually build upon.
  • Enter the state of pratyahara, one free from sensory distractions, with this calming breathwork practice. This variation of nadi shodhana (alternate nostril breathing), is a technique used to clear the mind.
  • Expand beyond the boundaries of body and mind with a transformative breathwork practice. Rooted in kundalini tradition, Brahm Kalla Kriya connects you to the cosmos and enhances your inner peace.
Section 5
  • Illuminate vijnanamaya kosha, the wisdom body, as you explore its connection to your higher self. Understand how developing this layer fosters compassion and clarity in your life.
  • Strengthen your intuition and discernment with a dynamic kriya practice. Move through active kriyas to engage the physical, pranic, and mental bodies, culminating in a calming seated meditation that connects you to the wisdom body.
  • Refine your vision and sharpen mental clarity with a focused drishti (gaze) practice. Engage in seated postures and mudras while concentrating on specific focal points to promote eye health and cultivate clear seeing within and without.
Section 6
  • Arrive into anandamaya kosha, the bliss body, and explore four transformative techniques to experience joy, contentment, and delight.
  • Drop into anandamaya kosha—the bliss body—through a deeply relaxing breathwork technique that incorporates the Chatachya mudra, a hand gesture meaning "to create a little temple." This serene practice invites you to fully relax and savor the essence of simply being.
  • Reconnect with your inner radiance through three powerful kriyas. Said to harmonize the pineal and pituitary glands, this practice enhances wellness and guides you into the bliss body.
  • Promote deep, restful sleep with the Sandhya Ananda pranayama technique. Incorporate rhythmic breathing, breath retention, and optional mantras—Wahe Guru or Panj Shabad (Sa Ta Na Ma)—to relax your mind and body.

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

teacher avatar image
Sierra Hollister
A self-proclaimed “yoga universalist,” Sierra holds teacher certifications in multiple lineages and styles.... 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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