Online Course On Developing a Home Practice

Essentials of Self-Practice

Online Course - For Self-Practice and Teaching

This Course Provides you a realistic Plan - something you can do regularly

Our bodies develop the fastest during the first year of the practice. We achieved most of our gains within the first three months.

Inspired by my journey, I am looking forward to share with you the same elements I did back then, and still do now.

Comprising of lessons which are arranged chronologically, I will prepare your spiritually, lead you through techniques of developing strength and breath awareness. There’s a few theoretical learning and monitoring as well.

This course forms part of a longer study programme aimed at teaching yoga and energy-channelling. If the calling comes, I will be happy to lead you through it as well.


Home Practice allows you to connect with your frequencies and vibrations, so you can adapt and respond to what your body, mind and spirit feel and can do at the moment.

Body, Mind and Spirit

Key areas of Learning

Fyodor Vidal

Teacher of Yoga and Meditation


Study Basic Yoga Philosophy
Fullfillment of Spiritual Initiation
Breath Awareness Practice
The Sa Ha Meditation

Guided Practice and Tutorials

The Surya Namaskara
Developing Strength and Mobility
General Principles of the Breath
The Kapalbhati Kriya


Written Task
Practical Test
Basic Sequencing

Let me Help You Every Step Of The Way

This course is limited to five participants only so I can give ample time in monitoring your progress. Although there is a set of lessons which is uniform for everyone, I still give personal feedback and assessment which are relevant in helping you grow based on your level, needs and goals.


    Home practice is beautiful. It allows us to be fully present so we can feel our vibrations and frequencies. It brings out our potential for growth while at the same time makes us acknowledge our weak points so that we can adapt and respond to what our body, mind and spirit feel and can do at the moment.


    Work Break Yoga – Open Lessons for People Working From Home

    Sitting for long periods in improper posture and not taking short breaks can lead to numerous health issues. It is the number one cause of piriformis pain, back problems that lead to sciatic compression, energy cuts and debilitating pains. Get up! You deserve a break. These sequences are short yet complete!

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    The OM: How to Attain Parichaya Avastha?

    You can chant the OM after your physical and energetic practices. Then, meditate in stillness and silence. The ideal asana for the OM mantra is the siddhasana for males and siddha yoni asana for females. Siddhasana directly stimulates the spinal cord, making the technique more potent and confined. Alternative to siddhasana is sukhasana (happy posture) and ardha padmasana (half lotus).

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    Open to Grace: Sukhasana

    Open to Grace: Natural Breath Meditation

    Breath is life. Meditating upon its presence is meditating upon our lives. It is the now, the present as it is. We can apply the skill in almost all the things we do daily. As soon as we bring our attention to the breath, the great power of observation comes to us naturally.

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    Siddhasana: Awakening of Consciousness

    Meditation is an advanced and delicate practice. When the mental fluctuations cease abruptly, the subconscious could emerge. The sudden shift could result in the withdrawal the physical energy. This shall trigger the nervous system to increase heat, causing high electrical loads in the nerves and skin. The heart and the lungs could stop due to this. The effects on consciousness can be detrimental if one is not careful.

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    Kandasana and Siddhasana: Beyond Contortion | Open Lesson

    Hovering above the pelvic floor in the hips is a soft (cloud-like) element encased in a white pouch. It is the Kanda nadi. Kanda means ‘root’. The three fundamental nadis; Ida, Pingala and Sushumna are attached and spring from. From the kanda nadi, they branch out and will intersect again at the eyebrow centre in the middle brain. From experience, aside from khechari mudra, the kandasana can powerfully activate the ajna chakra.

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    Learn Bhastrika Pranayama

    The bhastrika pranayama directly affects the nervous and circulatory systems. The intracranial pressure abruptly increases through each inhalation which, in turn, magnetises the cerebrospinal fluid.

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    The Bhrāmarī Prānāyāma and Finding the Divine Frequency | Open Lesson

    Once the nada is heard, slowly pierce through it until a softer sound appears. Focus on this new sound. Then go past the new sound and another one shall emerge. The nada is inside the mind only and the sound is to be heard in the mind only. We cannot create these sounds, they are already there. We have to attune our minds for the nada to manifest.

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    The Nadi Shodhana and Developing a Satvic State of Mind | Cleanse, Purify, Ascend | Progressive Lesson – Basic to Advanced Practice

    Finally, we must learn how to breathe through the Union of the Soma and Kundalini. There are actually two places where we could do this practice. One is inside the heart and the other one occurs through the third eye. Feel the inspiring of the breath open the space of the heart and allow it to melt and relax through each exhalation. When we breathe through the heart, the mind and breath are calm and balanced.

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    Learn Meditation

    Meditation is beautiful, for our health and wellbeing, joy and peace. However, there are steps to be taken progressively to prepare the body, mind and spirit for the essential implications of meditation. This shall keep us safe so we can enjoy its long-term benefits. 

    The lessons in this course all come from my journey. They have kept me healthy and sound all these years.
    Send me a message. I might be able to help.