Course curriculum

  • 1

    Welcome to the Aruna Survival Kit

    • Welcome to the Aruna Essential Survival Kit!
  • 2

    Aruna Yoga Classes: Gentle and All Levels

    • The Felt Sense

    • Yoga Class on Safety and Containment

    • Yoga Class for Resilience

    • Yoga Class: Be as Nature

    • Chair Yoga Practice
  • 3

    Breathing Exercises

    • Natural Breathing

    • Full Yogic Breath

    • Shitali Breath to cool down the body and release anger

    • Brahmari (Humming bee) breath

    • Cannon Breath

    • Nadi Shodana (Alternate Nostril Breathing)

    • Bellows Breath with Arms
  • 4

    Yoga Philosophy: Living and Applying Yoga

    • Yoga philosophy

    • Self Enquiry

    • The Paths of Yoga

    • Paths of Yoga

    • The Eight Limbed Path of Yoga
  • 5

    Mudra: Gesture or Stamps to redirect Energy

    • Pranam: Prayer Pose

    • Gyan Mudra ( to open consciousness)

    • What is Prana? Praan Mudra: Gesture for Vitality

    • Praan Mudra: Gesture for Vitality

    • Apaan Mudra: Gesture for Releasing

    • Hridaya Mudra to open the heart
  • 6

    Essential Yoga Poses

    • Spinal Flex

    • Sufi Grinds

    • Spinal Twist

    • Shoulder shrugs

    • Neck Rolls

    • Cat Cow

    • Mountain Pose (Tasāsana)

    • Warrior II

    • Tree Pose (Vrksāsana)

    • Triangle Pose (Trikonāsana)

    • Yogic Squats

    • Inverted Lake pose (Viparita Karani Mudra)

    • Bridge Pose

    • Cat Stretch for the lower back

    • Child's Pose (Balāsana)
  • 7

    Aruna and Arms!

    • Why do we use arm endurance exercises in Aruna Yoga?

    • Aruna arm exercise with cooling breath
  • 8

    Shake Out Stress!

    • Shake out your stress!
  • 9

    TRE Theory: Tension and Trauma Releasing and Resilience Exercises

    • PDF of Aruna Essentials and TRE (Tension and Trauma Releasing and Resilience Exercises and Evolution)

    • Aruna® Yoga and TRE (Tension & Trauma Releasing Exercises) PDF written by Nicki Forman
  • 10

    TRE Exercises 1-7

    • Videos of TRE Exercises 1-7

    • Video of TRE Exercise 7

    • BONUS Gentle Practice
  • 11

    Aruna Active Shaking

    • Aruna Active Shaking Theory

    • Active Aruna Shaking Practice
  • 12

    Intuitive Movement

    • Free Dance: Intuitive Movement
  • 13

    Meditation Practices:

    • Meditation practices

    • Flotation Meditation

    • Meditation into Being

    • Self Enquiry Meditation
  • 14

    Yoga Nidra: Yogic Sleep: The Art of Relaxation

    • Theory on Yoga Nidra

    • Yoga Nidra: Yogic Sleep Practice

    • The Art of Relaxation: Gentle and Healing Yoga Class

  • 15

    Emotional Presence: Opening and Releasing Blocked Emotions

    • Emotional Layers

    • Emotional Presence Process