Free Online Classes


Start your home practice as soon as possible. Do it right now. Each quarter would be of different themes and lessons, picking up from the previous ones so you are guided to a meaningful and safe progression. I am here to assist and help you. For questions, don’t hesitate to message me.

Joint-Releasing Practice

As prep for deeper practice, this sequence will help you open and relax your hips, spine and upper back. It is a complete practice on its own, actually. Enjoy!

You may want to try doing Bakasana after this sequence.

Application: The Bakasana

When it comes to cultivating the Uddiyana bandha, techniques that promote mobility and dynamism are the most effective. This includes active transitions, mandalas, and dynamic vinyasa. Arm balances, leg balances, forward bends (flexion) and twists tend to favour the Uddiyana bandha as well.

Let me teach you how to use your breath in creating lightness and space when you practice the Bakasana.

New Lessons: December 2021 – January 2022


Concentration leads to the energisation of our nervous system, finetuning our awareness rejuvenates it.

It is a holistic programme consisting of both on and off the mat observances, supportive lifestyle, and reduction of mental stress. Our sensory motors are naturally active. Calming them requires conscious relaxation can be hard to practice.

Planning is essential when writing our home practice, especially in the first two years. A well-planned weekly programme will help us develop regularity. My practice structure did not change much in 20 years. It did not just help me manage my time more effectively. It also allowed me to refine my techniques which is vital for cultivating inner energetic awareness.

Matsya Kridasana: Relax in this restorative asana as long as it feels light for the body. Change sides.. Finish your practice in savasana.

Classes for Restoration and Relaxation

Natural Breath Awareness
Restorative Asana Practice

Smile! It is the most spiritually uplifting.

Preservation of energy does not mean stopping physical exercise. Steady asana practice promotes mobility helps in releasing energy cuts for free-flowing energy in our vital organs.

Rejuvenation means being mindful of energy expenditures and using them for productive use only. By doing less of those activities which drain our energy, we preserve the prana. It means control of speech and being more decisive and clear or our words and actions.

Our bodies develop the fastest during the first year of the practice. A new sense of vigour and vitality could be felt easily during this stage and it is a good motivating factor to keep going and explore more. The body should be handled firmly but never to be beaten to exhaustion.

Ahimsa, the yoga philosophy of non-harming needs to start with us before to anyone else. This principle when applied to our practice, means not harming ourselves but also trying our very best to rise above our limitations by progressive and introspective practice.

Physical discomforts and sometimes pain are a part of the process. A beginner’s soreness is perfectly okay. But never should it inflict long-term or permanent harm. They are temporary discomforts which are meant to make us stronger and resilient.

Quarter Three: July to September 2021

Theme: Application of the Principles for Developing the Bandhas (Energy Locks)

Programme Objectives:

  • Asana and Flow for Developing Inner Core Strength
  • Spinal Flexion, Twists and Arm Balances
  • Kapalbhati Pranayama and Kriya
  • General Principles and Benefits of Kumbhaka
  • OM Mantra and Sound Meditation

Classes and Drills – Updated 20 September 2021

OM and Chanting: Principles and Benefits

Keep It Simple

The beginning stages would be the most challenging. We need to look after our wellbeing the more in this stage; physically, mentally and emotionally. The physical needs to be strong and well-taken care of which includes proper nutrition and recovery. I recommend a daily practice. This would be helpful in levelling off the soreness from the practice. It does not always have to be long hours but makes sure a certain deep element is tackled in every session.

My advice is to keep a realistic schedule. Consider the availability of time and other resources. What you need is sustainability, otherwise, all the initial efforts shall go down the drain.

Self-Practice Tips
  • Adhere to a short practice. A three times per week 30-minute routine is effective in building consistency and discipline.
  • Do the same routine consistently until the elements become so ingrained that the breath flows itself without thinking it. It takes about 8 weeks for the body to fully adapt to a certain programme. Be patient and do not rush.
  • Keep it simple and let the method grow in you. There are thousands of different yoga asanas and limitless ways to flow through them. What’s the use of knowing each and every move if the breath is confused and the mind is restless? Do not look outside, all you need is on you and in you.
Do Not Feel Lacking – Keep It Going

There will be many times of self-doubt. Oftentimes, we would feel that what we have in our hands are not enough. Never feel lacking if all the rest find the knowledge outside.

When I was starting, my material resources were just enough for me to get by and some days lacking. All I have in me is energy. I held on in the method I have chosen to tackle. I practise it every day and have given it space and time to grow inside me until it becomes part of my whole being.

Here is a collection of lessons and classes you could study and practice with at home. Consisting of simple yet challenging elements, they are designed to strengthen the physical body, develop mobility and basic flexibility, as well as train the nervous system of the breath patterns required for specific neuro-muscular actions.

Have a safe and meaningful home practice to you!

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The Energy Anatomy

What are Bandhas?

One of the most potent side effects of Hatha Yoga is the activation of the bandhas. Progress in Hatha Yoga is increased exponentially with the mastery of the bandhas. Once the bandhas happen, the human teacher becomes just a consultant to the student. Bandhas will continue guiding the student as they explore deeply in his practice.

Bandhas have the potential to unlock the final barriers of spiritual awakening. Each bandha is associated with the granthis – mulabandha to Brahma granthi;  uddiyana bandha to Vishnu granthi; jalandhara bandha to Rudra granthi. As they develop, the granthis open steadily too. Attaining Samadhi (enlightenment) is more meaningful through the bandhas.

Bandha means ‘seal’. The three primary bandhas are mulabandha, uddiyana bandha and jalandhara banda. Subtle ones also exist. From the peripheries, bandhas magnetise the energy to the midline. The centre of the body is the hips. From the hips, the kundalini shall rise through the Sushumna nadi, irrigating and activating the higher centres of the body and the brain.

The kundalini energy is vital in Hatha Yoga. Bandhas awaken the kundalini. Through them, we can start the process of bringing the opposing poles of energy together. Bandhas bind the ha and the tha energies in the Muladhara chakra in the hips – resulting in an energetic explosion. The kundalini wakes from her deep sleep.

Kundalini is God’s infinite energy upon the conception of life. The subtle life force in inactive and inert. The kundalini is its active and dynamic counterpart. It draws the prana into the body, allowing cells to multiply and organs to grow. Without the kundalini, there is no creation, and therefore, no life.

Meditative Significance of the Bandhas

Bandhas control the amount of energy flowing in and out of the body. They constrict the pathways when the body needs less energy and open them when we need more. Bandhas reinforce the ideal alignment of the spine so the energy can freely flow. In this regard, they act as internal support during asana, pranayama, kumbhaka and mudra.

Although commonly associated with muscular and gland activation, bandhas are not purely physical movement. The physical techniques associated with them are preparatory steps only for developing the proper attitude for energy activation. A programme requires proper physical alignment, strength, mobility and flexibility, internal cleansing, a healthy lifestyle and a correct mindset.

The Primary Bandhas
Primary Bandhas

Bandhas harmonise the body, mind and spirit. We become more energetically sensitive and utilise this newfound awareness in harnessing and unifying the various energies – firstly for cleansing and balancing the nadis until the Sushumna opens up. Secondly, for ascending the unified force to the meditative centres in the brain. Finally, for attaining stillness and steadiness during meditation.

There are people whose inherent energy flow is inwards already. For them, the bandhas may not be as necessary at all. These gifted individuals are natural healers. Nevertheless, I still encourage everyone to develop energy anatomy as its benefits to our health and wellness is something we could appreciate through the rest of our lives.

Primary and Subtle Bandhas

Programme One: 8 Weeks

Fundamentals for Developing the Bandhas (Energy Locks)

Programme Objectives | January – June 2021

  • Asana and Flow for Developing Inner Core Strength
  • Spinal Flexion, Twists and Arm Balances
  • Kapalbhati Pranayama and Kriya
  • General Principles and Benefits of Kumbhaka
Guided Practice Mobility and Strength

Do this sequence three to four times per week. The elements here are simple but effective for building coordination, dynamism and mobility. This flow suits well the activation of the dormant channels of the hips and core. They are the foundation of the energy anatomy.

Intermediate Flow for Developing the Bandhas

The Ardha Matsyendrasana and Kurmasana

Kapalbhati Shatkarma

Before Doing the Flow: Practise kapalbhati pranayama seated for three minutes. Do as many as you can lightly connect. Take short breaks in between rounds.

After the Flow:  Do kapalbhati pranayama for three minutes, This time try your best to sustain it in one round. It’s doable if you do it properly.

Here’s an in-depth lesson for the kapalbhati shatkarma.

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7 responses to “Free Online Classes”

  1. Hi
    I’ve been doing Vinyasa yoga flow for decades but recently had a total hip replacement so my practice really slowed down. After the hip surgery, I then had 2 things happen- 1, an excess of CSF in my head causing pulsatile tinnitus in one ear and some headaches, brain fog etc, and 2, a big car accident with concussion and injuries to nose, neck and lower spine. My chiropractors are telling me to wait to get back to yoga. I miss it and I wonder if the lack of yoga flow has made my CSF flow worse or if it is misalignment of the cervical spine ? Anyway I just saw your video on CSF and yoga and I really want to get back to it. I also meditate and have had great experiences with prana and Kundalini throughout my life. Let me know your thoughts. Thank you!


    1. People who have practised yoga for many years normally have heightened sensitivities and vibrational emission. It’s the practice that keeps these not so ordinary potentials at the bay. Therefore, if you gonna ask me, go for it. Yogis know their limitations. I do not see any danger going back into the practice. Start gentle, a 15 minute surya namaskar daily promotes a balanced intracranial pressure and stimulate the endocrine system for healthy CSF flow and distribution. Nadi Shodhana clears off the nasal, eyes, ears and brain of impurities and trauma. Chanting, as well as sound vobrations, is great for the auditory organs too. Thanks for contacting me. Best of luck.


  2. Pete Hiscock Avatar
    Pete Hiscock

    Thank you Sukha Yoga. I found one of your videos on YouTube and am wondering if yoga might help relieve my head problem. In September 2012 while I was stressed and working on my house, I suddenly felt a kind of internal click just above and forward of my left ear. To this day I still have the tinnitus there as well as a general lethargy with lack of focus and motivation to get goings done. I have dabbled with meditation before 2012, but haven’t felt focused enough to try again since. Many alternative therapies I have tried have not helped me. Do you have any suggestions of things to try? Kind Regards, Pete


    1. Thanks for reaching out. Your question timely as I just posted a lesson about your concern. Here’s the link

      Practise asana (postures) first, then Bhramari. A morning routine, when the stomach is still empty, is ideal. For the asana, you can just choose any of the classes on this page.


  3. Pete Hiscock Avatar
    Pete Hiscock

    Sorry … also brain fog and feeling of pressure in that part of my head …


    1. I just replied to your other comment. Hope that lesson helps.


      1. Thanks so much, I will start in the morning!


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