A 7-Day Sadhana: Awakening the Higher Centres

Each year, I share a glimpse of my personal Easter retreat by providing a structured programme to help you realign with your practice.

Last year’s programme explored deeper aspects of Hatha Yoga by working more intensely with pranayama and asana. It required a certain level of familiarity and discipline in practice.

I made this year’s Sadhana programme more accessible and sustainable for most students.

Our intention for this year’s retreat is to open the door for those who may not yet have an advanced practice, while still preserving the depth and integrity of Hatha Yoga system. The focus shifts towards gently stimulating the higher centres; anahata (heart), vishuddhi (throat), and ajna (pituitary), while maintaining stability in the lower centres.

This 7-day programme is designed as a gradual progression. It is simple in structure, but profound in effect when practised consistently.

The Structure of the Practice

Each day builds on the previous one, moving from grounding to refinement, and finally to integration.

Day One: Foundational Asana Flow
In this open lesson, we begin by establishing mobility, stability, and coordination between breath and movement. The aim is to remove unnecessary tension and create space in the body.

Day Two: So Hum Pranayama and Mala Meditation
The breath becomes the focus. So Hum introduces a natural rhythm of awareness. We shall also use the mala necklace for aiding nerve stimulation and focus the mind. The practice ends with silent sitting to allow the nada (sound) and spada (vibration) to appear.

Day Three: Restorative Asana Flow and Heart Openers
The practice softens. Gentle, supported postures encourage release and begin to open the heart centre (gentle backbends) without strain.

Day Four: Kapalbhati Kriya and Har Mantra
Energy is awakened more directly. The system is cleansed and lightly energised, while mantra introduces internal rhythm and vibration in the manipura chakra (core of the body).

Day Five: Ajna Focus and Viparita Karani Mudra
The Body is inverted and awareness is guided inward. Through the practice of viparita karani and shambhavi mudras, we begin to reverse the habitual outward flow of the mind.

Day Six: Nadi Shodhana – 30 Minute Practice
Balance and refinement. A sustained pranayama practice harmonises the system and steadies the mind.

Day Seven: Culminating Practice and OM Chanting
The elements come together through breath, sound, and awareness, offering a sense of integration.

An Invitation

This programme is for anyone who wishes to reconnect with a steady and meaningful practice. You do not need to be advanced. You only need consistency and a willingness to observe.

You may experience small changes, but they are real. A quieter breath, a steadier mind, a different quality of awareness.

If this resonates, you are welcome to subscribe and access this special programme.