Introduction to Sadhana Yoga

Sadhana Yoga is the yoga of spiritual practice. Even though it is derived from different yoga traditions, Ashtanga Vinyasa, Sivananda, Iyengar, etc., but it is designed beyond the forms and traditions. It focus on the essence of yoga tradition which is an instrument to reveal the truth of our existence, the spiritual being.
It has three levels. The first level of practice is the foundation and it has a routine of fundamental postures linked with transition breath and sequences. The second level is the modification. Based the first level postures and the sequence, the students start to modifying the existing postures to more difficult or easier level. The third level is the integration. Students start integrating the learned routines with personal practice. So the personal practice and teaching become meaningful pertinent to his or her understanding of the yoga. So there is no longer a form of Yoga from SchoolYoga Institute but the true connection to yoga and self-understanding of the yoga. It becomes a spiritual practice for each student.

Sadhana Yoga has many different routines, such as Sadhana Vinyasa Yoga, Sadhana Hatha Flow Yoga, Sadhana Gentle Yoga, Sadhana Restorative Yoga, and Sadhana Shamanic Yoga, etc. Whatever the routine we create is for the purpose of spiritual practice as well as to accommodate the demands of the market place. Each routine has similar components and steps. The typical routine and sequence of Sadhana Yoga is following.

1. Chanting on the name of spirit and/or deities so to connect the higher Self
2. Set intentions or a theme for the class by bring awareness to inner being
3. Breathing exercise (typically fierce breath and alternate nostril breath)
4. Warm up including, gentle stretches in sited, knell, standing position, and sun salutations (see training manual).
5. Lesson Focus including standing sequence and sited sequence (see training Manual).
6. Close sequence including a series of posture designed to work on each chakra from the top to the bottom (see training manual).
7. Relaxation involves students in corps pose or in yogi pose processing three stages of relaxation. The first stage is to use progressive muscular relaxation from the toes to the head, then use auto-suggestion to let go the tension of body from toes to the head and let go the tension from internal organs. The second stage is to relax the mind and bring the mind into a state of no thought. The last stage is the spiritual relaxation where there is no thought only the sensation of vastness emptiness of universe.
8. Connection to the theme of class with summary statements or spiritual healing concepts.
9. Chanting on the name of spirit to express the gratitude and thanks.
   Sadhana Vinyasa Flow Yoga is the yoga of spiritual practice based on Ashtanga Vinyasa tradition. Each posture is linked and connected with inhalation or exhalation of breath and a vinyasa sequence. Each pose typically holds between 5 to 10 breaths then followed by a breath-connected vinyasa before the next pose. Move with breath and grace.

Sadhana Hatha Flow Yoga is the yoga of spiritual practice based on Sivananda Classic Yoga Tradition. Each posture holds for a long period of time up to 15 minutes so that each pose become a pose of meditation. This tradition starts working from the top chakras to the bottom chakras which is the only unique style of yoga has such a design. After the warm-up, sun salutation, and leg raises, practice headstand or modified headstand to channel the energy into the crown (Sahasrara) chakra, then move down to child pose (Ajna Chakra), to shoulder stand (Vishuda Chakra), to Bridge or Wheel and Fish poses (Ahahata Chakra), to sited forward bend (Manipura Chakra), to cobra, locus, and reverse wheel poses (Svadisthana Chakra), and to standing poses (Muladhana Chakara) in the end to finish the sequence.

Sadhana Gentle Yoga is the yoga of spiritual practice based on Sadhana Hatha Flow and Sadhana Vinyasa Flow Yoga and is designed to offer to those who are resonate to gentler movement and specific needs for medical and physical conditions. The class format and sequence is the similar to the typical Sadhana yoga.
Sadhana Restorative Yoga is the yoga of spiritual practice based on the concepts of restorative yoga. Each pose holds for a long period of time (typically longer than the Sadhana Hatha Yoga) with various props, blocks, bolsters, strips, blanket, etc. The class format and sequence is similar to the general Sadhana yoga.

Sadhana Shamanic Yoga is the yoga of spiritual practice that combined shamanic practice in the high mountains of Peru into a unique healing oriented yoga practice. It has similar format and sequence of the typical Sadhana yoga but blended healing concepts and healing practices of Shamanic medicine.

Sample of Sadhana Shamanic Yoga Class

Step 1 (5 minutes)
Om three times and Chanting

Step 2
Meditation and open four directions

Step 3
Shamanic Healing Pranayama and open the sacred place (Wynakucha – eternal space) – 1-3 rounds of Kakalapati,

• Pachamama (mother earth) hand position: interlaced hands with index fingers pointing down to the floor with hands resting on the sacrum of the back, pumping between 30-120 times
• Exhale at end, then take a full cleansing breath (Yogic breath), take three breaths in one
• Hold the breath while Pulsating (pumping) perineum muscles and sense the energy deriving from the mother earth
• Check the energy at “cusco” or solar flex region (3rd chakras) with both hands, then hand together at the heart, reach up to the 8th chakara (personal spirit center)
• Intitaitai (father sky) hand position with index fingers pointing towards the Intitaitai above the head, pumping for 30-120 times.
• Exhale at end, then take a full cleansing breath (Yogic breath), take three breaths in one
• Hold the breath while Pulsating (pumping) perineum muscles and sense the energy deriving from the father sky
• Open hands like funnel and draw energy from the sky to the top of chakra and bring the palms down towards the top chakra to “Cusco” – energy center.
• Check the energy at “cusco” or solar flex region (3rd chakra) with both hands, then hand together at the heart, reach up to the 8th chakra (personal spirit center)
• Repeat the same procedure for one or two more times

Step 4
Warm-up

1. Sitting warm-up sequence and variations
2. Kneeling warm-up sequence and variations
3. Standing warm-up sequence and variations

Focus

1. Standing sequence and variations
2. Balancing sequence and variations
3. Sitting sequence and variations
   

Closing (Chakra healing)

1. Closing sequence (headstand – child pose – shoulder stand - bridge/wheel/fish – inverted butterfly/happy child – supine twist – supine butterfly)
2. Relaxation (physical - progressive muscular relaxation and auto suggestion, mental, and spiritual)
3. Shamanic journeying to the under world and upper world.
   

Reflection and Folding the Healing Space

1. Bring back to sitting cross-legged position (yogi pose)
2. Reflection of the class intention and personal intention
3. Closing the sacred place
4. Om three times and closing chant