Typical Day
21-Day Intensive Course |
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Pranayama and Meditation (6:00 - 7:00 AM)
We begin our day at sunrise with Pranayama (breathing techniques) and Meditation to still and purify the mind. Pranayama consists of rounds of Kapalabati and Anuloma Viloma with introductions to additional yogic breathing exercises. Next we practice Meditation, cultivating one-pointed focus through awareness of the breath (Anapana) and other methods. |
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Morning Asana Class (7:00-9:30 AM)
Each morning, we awaken the body while preserving the meditative state of the mind with Sadhana Hatha Flow practice. Each posture is held for up to 3 minutes, allowing us to deeply experience and feel the essence of the postures. Practice is followed by a workshop on the postures and the art of teaching Sadhana Hatha Flow. |
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Brunch (9:30-10:30 AM)
After asana class, we gather together to share a wholesome vegetarian meal. Sattvic foods like fresh fruits and vegetables, whole grains, and vegetarian proteins support a healthy body and a harmonious mind. The main meals of the day are brunch and dinner with a snack at lunch. This allows the body to remain light for afternoon asana class. |
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Lectures on Yoga (Yogic Living, Yoga Sutras, Yoga Anatomy, and more)(10:30 AM - 1:30 PM)
The late morning is devoted to lectures on yoga. SchoolYoga Institute Faculty lead classes on all aspects of living, practicing, and teaching yoga. In addition to the lecture format, open discussions give students time to process new information with one another and to begin to integrate these lessons into their own lives and practice. |
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Snack and Free Time (1:30 AM - 4:00 PM)
After class, we take a light snack for lunch. By eating lightly at midday, we sustain ourselves while also giving our bodies the opportunity to digest before afternoon asana. The rest of the afternoon is free for self-Sadhana (personal spiritual or yoga practice), studying program curriculum, or exploring the local areas surrounding the program site. |
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Afternoon Asana Class (4:00-6:30 PM)
In the afternoon, we invigorate the body with Sadhana Vinyasa Flow. In this active flow, each posture is held between 5 and 10 breaths and is followed by a breath-connected vinyasa. Practice is followed by a workshop on the postures and the art of teaching Sadhana Vinyasa Flow. |
View a video of our Sadhana Vinyasa Flow. |
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Dinner (6:30-7:30 PM)
Asana class is followed by a hearty vegetarian dinner. Fresh vegetables, whole grains, vegetarian proteins, and delicious soups nourish and share their sattvic (harmonizing) qualities with us, supporting our minds and spirits as well as our bodies. |
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Free Time and Evening Satsang (7:30-10:00 PM)
In the evening, there is free time for self-Sadhana or study. At the close of the day, we come together for Satsan, an hour of chanting, meditation, and sharing. This is an opportunity for us to reflect personally and collectively about the joys and struggles of the day in a supportive community environment. |
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