Docs
WELCOME
Welcome to our Vira Sadhana Sacred TrainingMay your inner fire, vitality, courageous heart and passion increase with the peak of the sun.Tending Vira Rasa: Igniting the FireBhava (somatic mood):Warm, engaging, energizing, awakened, naked feeling-states that are often beyond one-word descriptions. These feeling-states have the clear, passionate, present, noble, wisdom-in-action, and expansive heart qualities that inspire us at a deep ancestral and spiritual level. Vira states enable us to face our own shadow tendencies with truth, courage, and the heart of a warrior, unafraid of the dark, contracted, difficult spaces in life.Dosha (constitution):Vira Rasa is a natural mode of being for pitta- or fire-predominant types, but it can cause excess heat, agitation, and burning of one's life-energy if practiced under stress or when one is tired. Vira Rasa is excellent for the kapha constitution to generate energy and stimulate the fire element in one's body and life.Kala/Tala (time and rhythm):Optimal times include the initiation of any cycles as well as the peak waxing energy, morning or before sunset, new moon through full moon, Tuesdays (the day for Mars), or any day of the week when you are naturally energized or when you need to awaken a dim fire. The rhythm of Vira Rasa is activating and steady, supporting the ability to build energy and ecstatic intensity.Desa (where/ecology):Environments of high prana that are naturally energizing.Yoga Practice:Dynamic solar namaskars; Agni Kriya; shaking movement meditation; sequences involving concentration, alignment, and breath. Linear asanas with strong lines such as the warrior family (virabhadrasana), arm balances, standing balance poses, and core cultivation all activate Vira Rasa. Pranayama: kapalabhati, bhastrika, and ujjayi pranayama with retentions. Solar meditations.Living Vira Rasa:Vira Rasa stokes the fires to help us overcome any obstacle, challenge, or regressive habit by encouraging the embodiment of courage, stamina, and steadiness within our daily lives.Our vital energy is a sacred fire that we can tend through daily sadhana practice. Our 21-day Vira - "potency, heroic transformation" sadhana period will activate, transform and balance your being during the peak light of the year. I offer you this all-level program designed from the "Pathways of Prana Flow" creative and effective sequences for a weekly daily practice system including nutritional guidance and cross-training to cultivate our radiant embodiment from the inside out. Beginning with the new moon and completing with the Summer Solstice, we will honor the peak energy of light and prepare our embodiment for the joy of summer.Guidelines for SadhanaVira Sadhana is sacred strength training in balance. It asks us to release and transform resistances, habits and tendencies that hinder the rising of our full potential - virya.For each week, offer your samkalpa (dedication) in your journal. We learn to listen to our body rhythms when tending the fire. Stay positive and experience the empowerment that comes from your daily practice.Be sure to adjust your practice if you have signs of pitta aggravation - irritation, stress, ego-centric, pushing, etc or vata being overwhelmed. Be careful of practicing if you are too tired or stressed.For the yoginis: If you receive your moon during vira sadhana, you should rest for the days of flow or enjoy Prana Flow Pranams (a flowing offering of strength through prostrations). For pre-menstrual days, as you are coming back and for any days where you are feeling tired, please do the short form practices.MeditationCommitment to Meditation once or twice a day 10 -20 minutes of mantra napaVira Training Days:Chose one from each groupPractice Choice 1: Prana Flow Energetic Vinyasa or Sacred Circulation Training (cardio)Practice Choice 2: Prana Flow Pranams or Body Mandala 108Rest Days - Choice of:Be spontaneous & relaxPranify yourselfPrana Flow PranamsSacred Circulation Mini Prana Flow PracticeBasic Nutrition Rhythm:Morning Tea, Ayurveda Dry Brush and light oil and Uddiyana Bandha Kriya PracticeEarly Morning Practice RhythmMeditationPrana Flow Energetic Vinyasa (long or short form)Body Mandala 108Circulation TrainingAyurvedic Warm BreakfastFruitRoom Temp Shake (See Shiva's Cacao Shake Recipe) after 10amRecommended Daily Practice-Nutrition RhythmLate morning practice rhythmLunch Main MealFruit or ShakeAfternoon Practice RhythmDinner LightEvening Meditation * Chandra Namaskar * Prana Flow PranamsNutrition Guidelines:Prana Flow: Sacred Training Nutrition - Organic-Ayurveda BasedDrink lots of room temperature or warm waterVegan or Vegetarian Most Days or All DaysHighest Quality Organic Food & ProteinTry to Avoid Processed FoodEat according to your Dosha and SeasonFresh not FrozenNo Refined Sugar - honey or fruit based in moderationMore Whole Grains, Pulses and Squash-Yams- no refined wheatEat by ColorSupport your digestionIntegrate super foodsGood Quality Meals 2 Times a day - best with the peak and sundown3rd meal & Snacks - listen to your bodyModerate Alcohol and CaffeineEnjoy food - don't eat past comfortableExcerpt from Shiva's book, Tending the Heart Fire: Living in Flow with the Pulse of Life ~Spring Ayurveda Nutrition Guidelines- Warm water with honey is great first thing in the morning. For excess kapha, add apple cider vinegar.- Agni becomes weaker now, and you can tend toward lethargy or feelings of heaviness after meals. It is important to properly spice food and to not overeat or indulge in rich foods. Eat light, dry, and heating foods.- Favor bitter, astringent, and pungent foods. Avoid heavy foods like wheat, avocado, cucumber, dates, banana, melons, and potatoes.- Favor vegetables like sprouts, dandelion greens, kale, mustard greens, Swiss chard, endive, collard greens, and spinach. Eat light and astringent fruits such as apples, pears, cranberries, pomegranates, and dried fruit. Avoid sour and juicy fruits like watermelon and oranges.- A good spring tea is ginger, lemon grass, and honey. Other good teas are dandelion, cardamom, cinnamon, orange peel, and hibiscus. Cumin, coriander, and fennel tea is a natural diuretic for any excess water weight that might accrue in the spring.- Use oil sparingly, and choose mustard, sunflower, and safflower oils as they are light.- The best grains for spring are amaranth, barley, quinoa, and rye.- Spices for flavor include black pepper, pippali, clove, ginger (fresh), nutmeg, sage, thyme, rosemary, cayenne, and turmeric. Trikatu (black pepper, pippali, ginger) is an ancient herbal mix that increases digestion and removes toxins from the body.Summer Ayurveda Nutrition Guidelines- Drink a brew of cumin, coriander, fennel, and rose or mint tea to pacify the hot quality, improve digestion, and calm the mind.- Increase sweet, bitter, and astringent-tasting foods that are light in nature; eat plenty ofbitter salad greens such as lettuce, arugula, radicchio, basil, and endive, all of which are particularly pitta balancing. Favor: coconut water, watermelon, cilantro, leafy greens, okra, zucchini, asparagus, olive oil, sunflower oil, coconut oil, ghee, cucumber, soaked/peeled almonds, kale, broccoli, pomegranate, apples, cranberry, mint, dill, fennel, cardamom, coriander, saffron.- Avoid: tomatoes, eggplant, chili peppers, garlic, dry ginger, black pepper, fermented foods, spicy foods, sour fruits, heavy protein, mustard oil, molasses, coffee.- Include cool drinks and raw foods in your diet, including cucumber, mango, and coconut water; natural fruit juices without added sugar; mint teas; and fresh berries.- Reduce sour, salty, and pungent tastes.Vira Rasa AltarLet your altar inspire you with the colors of the sun, images of positive strength and embodiment, symbols of warrior energy with heart - statues or images of Durga, Athena, Demeter, Hanuman, Shiva, Ram. You can light a candle on your first day of your sadhana that is special for this practice. On the new moon or at the start of your sadhana every week, refresh your altar so there is no "dead energy" - flowers, dust, etc. Allow your altar to be a positive reflection and anchor for your vira sadhana.
Docs
GETTING STARTED
GETTING STARTED 🔥 Session: Vira Rasa - Wake Up and Rise! Activate your vital energy through a 21-day transformative sadhana practice Experience a powerful 21-day Vira sadhana period designed to activate, transform, and balance your being during the peak light of the year. This all-level program, created by Shiva, draws from the "Pathways of Prana Flow" to offer creative and effective sequences for weekly and daily practice. Starting with the new moon and concluding on the Summer Solstice, you'll cultivate radiant embodiment from the inside out, preparing for the joy of summer. The course combines movement, nutrition, and cross-training to honor the peak energy of light. Course highlights include: Five 1.5-hour "Fire Element sadhanas" featuring Prana Flow Movement Alchemy Solar Meditation, Mudra, and Mantra practices from Tending the Heart Fire Five short-form sequences for beginners or time-constrained days 108 Pranams - Prana Flow Prostration Practice for Sacred Training Body Mandala 108 bonus practice for rejuvenating core strength Nutritional guidance for spring training Cardiovascular training integration tips Connect with Shiva and fellow practitioners worldwide through the Community for support and feedback throughout your journey. Course Origin: Developed by Shiva, inspired by "Pathways of Prana Flow" and various Prana Flow techniques
Docs
Welcome
🔥 Session: Welcome to our Vira Rasa Sacred Training May your inner fire, vitality, courageous heart and passion increase with the peak of the sun. Our vital energy is a sacred fire that we can tend through daily sadhana practice. Together with a group of yoga practitioners around the world, we enter a 21-day Vira - "potency, heroic transformation" sadhana period that will activate, transform and balance your being during the peak light of the year. I offer you this all-level program designed from the "Pathways of Prana Flow" creative and effective sequences for a weekly daily practice system including nutritional guidance and cross-training to cultivate our radiant embodiment from the inside out. Beginning with the new moon and completing with the Summer Solstice, we will honor the peak energy of light and prepare our embodiment for the joy of summer. Tending Vira Rasa: Igniting the Fire Bhava (somatic mood): Warm, engaging, energizing, awakened, naked feeling-states that are often beyond one-word descriptions. These feeling-states have the clear, passionate, present, noble, wisdom-in-action, and expansive heart qualities that inspire us at a deep ancestral and spiritual level. Vira states enable us to face our own shadow tendencies with truth, courage, and the heart of a warrior, unafraid of the dark, contracted, difficult spaces in life. Dosha (constitution): Vira Rasa is a natural mode of being for pitta- or fire-predominant types, but it can cause excess heat, agitation, and burning of one's life-energy if practiced under stress or when one is tired. Vira Rasa is excellent for the kapha constitution to generate energy and stimulate the fire element in one's body and life. Kala/Tala (time and rhythm): Optimal times include the initiation of any cycles as well as the peak waxing energy, morning or before sunset, new moon through full moon, Tuesdays (the day for Mars), or any day of the week when you are naturally energized or when you need to awaken a dim fire. The rhythm of Vira Rasa is activating and steady, supporting the ability to build energy and ecstatic intensity. Desa (where/ecology): Environments of high prana that are naturally energizing. Yoga Practice: Dynamic solar namaskars; Agni Kriya; shaking movement meditation; sequences involving concentration, alignment, and breath. Linear asanas with strong lines such as the warrior family (virabhadrasana), arm balances, standing balance poses, and core cultivation all activate Vira Rasa. Pranayama: kapalabhati, bhastrika, and ujjayi pranayama with retentions. Solar meditations. Living Vira Rasa: Vira Rasa stokes the fires to help us overcome any obstacle, challenge, or regressive habit by encouraging the embodiment of courage, stamina, and steadiness within our daily lives.
Docs
Guidelines for Sadhana
🧘♀️ Session: Guidelines for Sadhana Vira Sadhana is sacred strength training in balance. It asks you to release and transform resistances, habits and tendencies that hinder the rising of your full potential - virya. For each week, offer your samkalpa (dedication) in your journal. Learn to listen to your body rhythms when tending the fire. Stay positive and experience the empowerment that comes from your daily practice. Be sure to adjust your practice if you have signs of pitta aggravation - irritation, stress, ego-centric, pushing, etc or vata being overwhelmed. Be careful of practicing if you are too tired or stressed. For the yoginis: If you receive your moon during vira sadhana, you should rest for the days of flow or enjoy Prana Flow Pranams (a flowing offering of strength through prostrations). For pre-menstrual days, as you are coming back and for any days where you are feeling tired, please do the short form practices. Vira Rasa Practice Table (pdf) Meditation Commitment Meditation once or twice a day 10-20 minutes of mantra napa Vira Training Days: Choose one from each group Practice Choice 1: Prana Flow Energetic Vinyasa or Sacred Circulation Training (cardio) Practice Choice 2: Prana Flow Pranams or Body Mandala 108 Rest Days - Choice of: Be spontaneous & relax Pranify yourself Prana Flow Pranams Sacred Circulation Mini Prana Flow Practice Basic Nutrition Rhythm: Morning Tea, Ayurveda Dry Brush and light oil and Uddiyana Bandha Kriya Practice Early Morning Practice Rhythm Meditation Prana Flow Energetic Vinyasa (long or short form) Body Mandala 108 Circulation Training Ayurvedic Warm Breakfast Fruit Room Temp Shake (See Shiva's Cacao Shake Recipe) after 10am Recommended Daily Practice-Nutrition Rhythm Late morning practice rhythm Lunch Main Meal Fruit or Shake Afternoon Practice Rhythm Dinner Light Evening Meditation * Chandra Namaskar * Prana Flow Pranams
Docs
Nutrition
🥗 Session: Nutrition Guidelines: Prana Flow Sacred Training Nutrition - Organic-Ayurveda Based Drink lots of room temperature or warm water Vegan or Vegetarian Most Days or All Days Highest Quality Organic Food & Protein Try to Avoid Processed Food Eat according to your Dosha and Season Fresh not Frozen No Refined Sugar - honey or fruit based in moderation More Whole Grains, Pulses and Squash-Yams- no refined wheat Eat by Color Support your digestion Integrate super foods Good Quality Meals 2 Times a day - best with the peak and sundown 3rd meal & Snacks - listen to your body Moderate Alcohol and Caffeine Enjoy food - don't eat past comfortable Excerpt from: Tending the Heart Fire: Living in Flow with the Pulse of Life Spring Ayurveda Nutrition Guidelines Warm water with honey is great first thing in the morning. For excess kapha, add apple cider vinegar. Agni becomes weaker now, and you can tend toward lethargy or feelings of heaviness after meals. It is important to properly spice food and to not overeat or indulge in rich foods. Eat light, dry, and heating foods. Favor bitter, astringent, and pungent foods. Avoid heavy foods like wheat, avocado, cucumber, dates, banana, melons, and potatoes. Favor vegetables like sprouts, dandelion greens, kale, mustard greens, Swiss chard, endive, collard greens, and spinach. Eat light and astringent fruits such as apples, pears, cranberries, pomegranates, and dried fruit. Avoid sour and juicy fruits like watermelon and oranges. A good spring tea is ginger, lemon grass, and honey. Other good teas are dandelion, cardamom, cinnamon, orange peel, and hibiscus. Cumin, coriander, and fennel tea is a natural diuretic for any excess water weight that might accrue in the spring. Use oil sparingly, and choose mustard, sunflower, and safflower oils as they are light. The best grains for spring are amaranth, barley, quinoa, and rye. Spices for flavor include black pepper, pippali, clove, ginger (fresh), nutmeg, sage, thyme, rosemary, cayenne, and turmeric. Trikatu (black pepper, pippali, ginger) is an ancient herbal mix that increases digestion and removes toxins from the body. Summer Ayurveda Nutrition Guidelines Drink a brew of cumin, coriander, fennel, and rose or mint tea to pacify the hot quality, improve digestion, and calm the mind. Increase sweet, bitter, and astringent-tasting foods that are light in nature; eat plenty of bitter salad greens such as lettuce, arugula, radicchio, basil, and endive, all of which are particularly pitta balancing. Favor: coconut water, watermelon, cilantro, leafy greens, okra, zucchini, asparagus, olive oil, sunflower oil, coconut oil, ghee, cucumber, soaked/peeled almonds, kale, broccoli, pomegranate, apples, cranberry, mint, dill, fennel, cardamom, coriander, saffron. Avoid: tomatoes, eggplant, chili peppers, garlic, dry ginger, black pepper, fermented foods, spicy foods, sour fruits, heavy protein, mustard oil, molasses, coffee. Include cool drinks and raw foods in your diet, including cucumber, mango, and coconut water; natural fruit juices without added sugar; mint teas; and fresh berries. Reduce sour, salty, and pungent tastes.
Docs
Altar
🔥 Session: Vira Rasa Altar Let your altar inspire you with the colors of the sun, images of positive strength and embodiment, symbols of warrior energy with heart - statues or images of Durga, Athena, Demeter, Hanuman, Shiva, Ram. You can light a candle on your first day of your sadhana that is special for this practice. On the new moon or at the start of your sadhana every week, refresh your altar so there is no "dead energy" - flowers, dust, etc. Allow your altar to be a positive reflection and anchor for your vira sadhana.
Docs
CODE OF RESPECT
📜 Session: PRANA FLOW CODE OF RESPECT Prana Flow Code of Respect for all online Samudra Online - Global School for Living Yoga courses and practices. The sadhana offerings on Samudra Online are a unique part of the Prana Flow movement alchemy system. Enjoy these practices from our heart, reserving them for your personal practice only and not to be taught until you receive the direct transmission of each namaskar-sequence during our Prana Flow Teacher Training. Circulate this in your practice so that it is fully integrated. If you would like to teach these practices, it is necessary to receive direct transmission and learn the nuances and power of the Prana Flow Movement Alchemy system. The place for such deeper integration and transmission to each is our teacher training program. Please do not replicate these practices to post on other video websites or social media . If you are a Prana Flow teacher please connect with Samudra, for our Online Guidelines. We bow to your integrity and thank you for your great participation in the collective. We celebrate the ripening and are here to support your process. May your life flourish on all levels.
