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8 Weeks Women Yoga Mandala Empowerment Virtual Course Hatha and Vinyasa Yoga

Woman Empowerment Virtual Course

A yoga and Ayurveda based wellness program for modern-day active & busy women: a step by step guide to a strong body, perfect lasting health, an integral transformation. A journey towards being physically and internally stronger and more confident, a process of self-empowerment through yoga and Ayurvedic self-care practices with professional support, which enables you to overcome any imbalance, body issue, or sense of powerlessness and to recognize and use your own resources. Are you ready to reveal your essence, ignite your passion, and inspire?

Meet the instructors

Irana JI An
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Highlights

  • 67 Multi-Style (hatha, Vinyasa & Yin Yoga) instructional videos
  • 8 one-on-one coaching sessions
  • Live online sessions will be held over their website stream (Namestream App) and the live sessions are recorded and stored on the client’s profile page
  • Online session’s timezone: Paros, Greece (GMT+3)
  • Irana has been teaching since 2001 and living and practicing yoga for more than 27 years
  • A yoga and Ayurveda based wellness program for modern-day active and busy women
  • Guide to a strong body, perfect lasting health, and integral transformation
  • A process of self-empowerment through yoga and Ayurvedic
  • Self-care practices with professional support

56 days with instruction
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Accommodation

Program

Tools required

You will need a yoga mat, computer, and internet connection.

How the private sessions work

The live sessions will be on their website stream (Namastream App) and the live sessions are recorded and stored on the client’s profile page. You will receive a new lesson every week (a total of eight lessons). Each lesson is yours to keep and you’ll be able to refer back to it whenever you want. Each lesson will conveniently remain in your account to get back to it. You will have eight live coaching sessions, at the beginning of each week, Ayurveda and nutrition programs (and recipes) to ameliorate your actual diet, yoga practices-Vinyasa yoga, Yin yoga flow, and prana bodywork for body enhancement, yoga therapeutics - meditations and living practices including a tailored practice for you to continue evolving upon completion.

About this private session

Whatever you are holding, carrying, or feeling, Irana invites to bring it all. Every emotion is fuel for the practices of yoga. You will use them to nourish your deeper intentions. So, let’s gaze inward together, and call to the infinite capacity of love, grace, fearlessness, and joy. Yoga is a window into the clarity so many of you are craving during this time. The practices of Anapnoe Yoga®Awareness through the body are the practices of loving what is, embracing it fully (even if your impulse toward it is one of aversion) and transforming it - grief, ugliness, passion, grasping, joy into a force for the presence and being with what is.

This course is designed to bring internal balance at all levels of your being: physical, mental, emotional - and create lasting harmony in your life through modalities that are practical and easy to integrate with your daily life. Wherever you are at, the invitation is just to, simply, open to something else, to something new. Then this practice will allow you to step into the next aspect of your own exploration.

Who is this for

  • Dedicated yoga practitioners who feel the calling to go deeper, integrating the philosophy of yoga into their daily life and practice
  • Yoga teachers who want to deepen their personal practice and share it in their own teaching
  • Those who have trained to teach, but want to gain a more complete grasp of the heart of yoga before beginning to teach
  • Anyone who wishes who live from a sense of devotion and express their full potential in the world

You will explore

  • Living and lifestyle practices
  • Pranayama and breathwork
  • Ayurveda lifestyle, recipes, and lifestyle practices
  • Hatha yoga, Vinyasa yoga, and Yin yoga practices
  • Expression through sound and voice, Mantram
  • Chakra yoga
  • Self-development through guided inspirational writing

Course content and outline

The course includes over eight weeks of guided study and practice that include:

  • Weekly recorded videos, lifestyle practices PDF's
  • One-on-one weekly coaching calls
  • Asana and practices to support the breath and connect to your heart
  • Ayurveda teachings to improve your lifestyle
  • Questions for self-study and contemplation
  • Discussion and community connection through the Facebook group
  • Bonus offering: Ongoing access to Living Yoga Sadhana Course (live sessions and recordings)
  • 100-hour integral Hatha and Vinyasa yoga certificate to add to your existing yoga education

Daily schedule

Each week, a new module of training content will be released. You can view the materials at your own pace during the week and watch them again and again. Live sessions will be scheduled as soon as your first session opens.

Here’s what you’ll get in this Yoga Mandala Course

  • 8 weeks of energizing, guided yoga flow practices, with different fun and empowering focus each day. You’re going to love how quickly these transform your body and mind and progress your yoga practice
  • One-on-one coaching calls on the eight-day each week to address any doubt, or custom anything that you need to continue your practice safely and joyfully
  • More balance, alignment, and joint safety than most other yoga classes
  • Whole-body re-shaping and stabilization to keep you more injury-free as you age. Great for any age!
  • Inspirations to keep you motivated and gain the next-level confidence it takes to become even more empowered you
  • Weekly restorative sequences: for better detox, digestion, and sleep.
  • Daily five-minute inspirational writing meditations, sitting meditations, and simple breathing techniques to help you discover your truth, invigorate your energy, and even sleep better tonight
  • All practices and all techniques and recipes are yours to keep and return to anytime you want. Do this course for eight consecutive weeks, or in your own timing. Even when you’ve completed the course, you’ll have lifetime access to revisit your favorite classes or inspirations anytime you want to!
  • Get your time, money, and life back even more - you can skip the yoga studio or gym and get more results at home in 15-20 minutes, start to finish, instead of the two hours it usually takes to go work out elsewhere for fewer results.
  • In this course, you will find from empowering to rejuvenating practices, quicker and dynamic flows but also slow flows: it is designed for you to be able to choose what to practice according to how you feeling the moment!

Week 1: Foundation living practices

Welcome to week one of the Woman Mandala! Allow today to be the day to end cycles and enter into a new way of being. One of the hardest things in life is feeling stuck in a situation that you don't like and want to change. You may have exhausted yourselves trying to figure out how to make a change, and you may even have given up. However, you chose already to do this course! Each day offers you an opportunity to renew your intentions so that you are ready for change. Allow today to be the day to end cycles and enter into a new way of being.

During this week of the course, you would want to focus on shifting your perspective to a new way of perceiving yourselves and life, and incorporate new-simple and practical- routines in your lives, to replace old ones that don’t serve you anymore, in order to bring in, new energy, vitality, and empowerment. You will start by understanding that you are four-dimensional beings and to become integrated and whole, you will need to address healing and empowering to all four aspects of your being: physical, vital, mental, and emotional. In order to bring harmony to your lives, you will first need to harmonize these aspects within yourselves.

Empowerment harmonizing living practices

  • Physically: with asana practice and prana bodywork sessions, joint clearing, nature walks, and nutrition programs.
  • Vitally: You will incorporate a daily pranayama routine, that hopefully will be for life, to boost your system daily and give you energy and vitality. Nature walks to boost your metabolism, nutrition, and Ayurvedic practices.
  • Mentally: You will work with yoga as moving meditation (flow), sitting guided meditation each week and journaling will keep your mind on clear intentions. Deep relaxation in bed before sleep.
  • Emotionally: You will start by getting a notebook and journaling. Every week you will get the journaling themes. Self-observation during the day with sincerity, acceptance, and compassion.
  • Integration: Through the coaching call at the beginning of each week, you will set an intention and integrate all these aspects personally, resolve any conflict or doubt, or create specific practices to suit your needs.

Each week you will get different yoga practices and you will be setting the ground to get stronger the next one. All the material in this course is interrelated and interconnected so in order to get the expected results from this program, you need to commit to these practices and do them as given. You need to trust your coach and the process, and you need to make time for these practices.

Do not expect to have time, you need to make time for yourself and your wellbeing as a priority to create new healthier habits takes discipline and commitment, and this will benefit everyone at home because you will be happier and healthier as a result and you will be more kind, more joyful and more productive as a result!

Do not skip or leave practices for later as there is an experiential process in this course and you need to complete one step to take the next one. Write down everything that comes to your mind, first thing, go ahead and get a beautiful notebook and a pen that suits your writing, and except your weekly journaling write your thoughts, feelings, and insights whenever they arise. Even your dreams. The best times to write are when you are drinking your morning coffee and before sleep. Write also anything you would like to speak about in the coaching call.

Once you enter please schedule all your eight calls, at the beginning of each week, in this link https://calendly.com/anapnoeyoga/woman-yoga-mandala-personal-coaching-session. As soon as you open this file, go ahead and book your eight coaching calls with Irina on the first day of each week. Your calls are to be used within 64 days from the day you began your course, and there is no extension of time.

Calls duration is 20 minutes. You can use the course for an unlimited time but you will have the best results if you use it in the time range given and with Irana’s assistance. After this time range of eight weeks coaching is available at its regular cost and not part of the course cost.

Rescheduling your calls:

Calls can be rescheduled to 24 hours previous to your appointment. After that time, you lose your call.

Important

Remember, in this course one week is for practice (seven days) and on the eighth day, you will rest and have your coaching call with Irana. Rest is very important. On rest days do just your pranayama and joint clearing sequence For the coaching call, make notes and your questions clear so you can make the most out of this time. Irana is always open to help if you have any doubts or concern please e-mail her.

This first section of the course is the foundation and there is plenty of reflection because here is where you create the intention. The intention is fundamental to your experience. It sets the tone of the whole course and the direction you want to go to. So, give this week's time to find out what you really want to achieve through this process!

How to use this program

Before you begin, you’ll want to read the following orientation information. It will help you navigate each day smoothly!

Program overview

This course is designed to give you a more effective transformation in less time. Irana has created it especially for those, like her, who are getting older but still want to get or stay fit, balanced, and strong. As such, the movements are for strong intermediate practitioners and up, those comfortable with the movement who probably already have a yoga practice, or at least are active and major injury-free.

This program targets you in multiple areas: mind/body/heart/spirit and actions. A chakra balancing process. Each day, you will get one new inspiration for writing, theme, yoga(videos), Ayurveda diet tips, and recipes. You can do as little or as much as you want of the other aspects, but I'd encourage you to at least one practice a day, each day.

Video tip

Especially if your internet isn’t that fast, to make the videos run smoothly instead of lagging, make sure you download Google Chrome (https://tinyurl.com/z4xxa8f) and also do the following a few minutes before you want to work out: Press PLAY on the video. Right when it starts playing, press PAUSE. This will let the video load for a while. Do this for all videos you plan to watch, in advance Wait a few minutes, and now press PLAY again on whatever you want to watch, and then the videos should run normally.

Music

Each week, Irana will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is: https://open.spotify.com/user/11125518812/playlist/28OQ3qGAzpWXLDZZ5RzeXJ?si=qGP6DVk-THOWlzHoKmAeNQ

Modifications

In this course, you’ll be flowing moving with your breath so begin by finding your deep long breath and follow your breath. It’s not going to be easy, but it should be attainable, especially if you allow yourself to get curious, try things out, modify if needed, and do your own thing whenever you want. Find freedom within structure. She is inviting you to move for a few minutes daily.

Exactly how you do this - moving exactly along with Irana or using her as a guide and then getting a little creative, it’s up to you. Just keep practicing, bringing yourself back to observe your body and breath to stay present.

So, if you have limitations or can’t do some movements, watch the practice and use this simple tip, do it bending your knees in all the forward bends as much as you need to be able to keep your chest open. Find creative ways to make this program yours. That said, any new movement can be strange until you get more familiar with it. Go with the flow, follow along with her as best you can, and anytime you're totally at a loss, repeat the video again on a different day till you get it, do not get frustrated when it is not working for you, try another practice that day and come back to it another day.

Once you have practiced all the material in one week, then progress to the next week. Try not to skip anything. The most important things here are for you to keep moving for the length of practice, and also to try new things so you learn. If there's ever the main sequence that doesn't work for you at all, then do any other day’s video instead. It’s all good.

The pranayamas, warm-up (joint clearing), and finishing sequence are always the same so you can get used to them and relax and go deeper into them. Every day you’ll have new things to embody! But you will get used to this all overtime - keep going!

Example schedule:

  • Day 1: Morning-Pranayama-Joint clearing-Grounding Solar Practice-Prana Mudra
  • Day 2: Morning-Pranayama-Joint clearing-Lunar Earth Practice
  • Day 3: Morning-Pranayama-Joint clearing-Grounding Solar Practice/ evening-chakra set
  • Day 4: Morning-Pranayama-Joint clearing-Chakra set
  • Day 5: Morning-Pranayama-Joint clearing-Grounding Solar Practice-Prana Mudra
  • Day 6: Morning-Pranayama-Joint clearing-Lunar Earth Practice/chakra set
  • Day 7: Morning-Pranayama-Joint clearing-Legs -Lunar Earth Practice

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times!

Week 2: Releasing and grounding

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflection on the course:

Do you know that as you go through the program, most people don’t make it past the first week? This is usual for any transformational programs, a new way of eating, new year’s resolutions, getting to bed earlier. Have you noticed this in your own life? Irana says this inspires you to keep the fire lit within you in a sustainable way.

Otherwise, you’ll forget what you started fast. When you approach this program, assume, and commit to completing the eight weeks, one at a time. After that, if you want, you can go back to old behaviors or do anything else you feel. But, honestly, she believes you will not want to. You will be new! To make this commitment, you will travel through days you have energy and days you don’t. Some of you will endure big life challenges; some, smaller ones. But nonetheless, life will come at you, and you will have to decide what's really important.

She can tell you right now, she has been practicing out near-daily for 27 years. Out of those thousands of days, there might have been less than half where she felt like practicing. It takes a push at first to start something new, learn a new yoga style or move, or make a meal for yourself instead of grabbing something less nutritious on the go.

So, your fire will burn brightly for the first few days. After that, it’s so important to remember that you need to tend to your inner fire, that will, or it will dim and go out. But this fire doesn’t always have to be super-bright. It’s okay to have a quiet flame inside you each day that says, "I am precious, and I will take this 20 minutes to move and do what makes me look and feel my best, and then go out into the world and do what needs to be done". To give this little push almost every day, with respect for when your body truly needs to rest and restore, is the mark of nearly every happy, fit person.

Reflection on nutrition:

On this program, Irana wants you to eat at the right timing to support your progress. You will need the fuel your new, more fired-up metabolism, which you will be re-igniting now that you are doing your yoga practices every day. Prana bodywork is designed to stimulate both, slow-twitch muscle fibers, great for endurance and sculpting-all the domain of fast-twitch fibers, and transform your body into a repairing, defining strong one.

But that body needs fuel, or you’ll slow to a crawl or stop altogether. It’s most useful to begin eating first thing in the morning; even something small, like half a banana, or a handful of nuts or one of the delicious Ayurvedic recipes for breakfast. Your metabolic bonfire really starts to burn the moment you give it something to do that really adds up.

Irana knows many people who wait too long between meals, skip them altogether, or eat too little all day, and then too much at night. This is not the balance your inner flame needs to function. Beginning today, aim to eat fresh, healthy things, from the first hour you are awake, and then every two to three hours after that until about two to three hours before bedtime.

Intention

Irana thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week, Irana will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is: https://open.spotify.com/user/horusoog_7/playlist/64ONm6haa3sD7iZsasTguS?si=qvZKEFhSRbSg5IsRFfxvog

What to do daily

  • Do your pranayama sequence every morning as soon as you wake up and your joint clearing. You will find all the details in the videos and in the living practices PDF.
  • Do your inspirational writing every morning, write at least one to three pages without thinking, just write whatever comes, non-stop. No judgment. If you can’t do it in the morning do it in the evening. Find your intention for the day. Practice with intention!
  • Try and carry your intention with you throughout your day! Dedication to this can shift everything for the better.
  • Then do your main video whenever you’re ready this is your solar practice or lunar practice. Irana likes the morning, just because she loves to be done with it ASAP, but you can do this anytime you have (or make) time. Try to alternate these practices at least six times a week. It is 20-50 minutes, preferably in the morning.
  • Listen to what you need each day and choose Solar if you feel you need something more energetic and Lunar if you feel like being closer to the ground, slower. Both are giving you the best benefits as long as you respect your body-mind call and state.
  • Each week, you’ll have two main videos, and one or two supplementary, of different durations pranayama sequence and joint clearing will always be the same, so you can learn them and build consistent vitality and balance through them, and see gains through repetition. Do this first thing in the morning every day! This is the must of this course.
  • Solar Practice (This video changes weekly): Builds stamina and alignment for the week practice. You are unblocking the energetic centers (chakras) so you will need to repeat this. Try to do this practice at least 4 times a week. It is 20-40 min, preferably in the morning.
  • Lunar Practice (This video changes weekly to match the theme of the week): This is a slower cooling practice for the moon days and when you feel like going slower. You can do this practice instead of the Solar when you feel slower.
  • Chakra Set: This is a transformational, chakra balancing sequence. Very nice to do late in the afternoon. A 20 minutes practice. Minimum three times week, best every day!
  • Supplementary videos (This is always different): If you want more movement options, or to make the yoga apart of your practice longer. Between these videos, you will find the Prana Bodywork (body enhancing practice) to strengthen and sculpt your body for whole-body strengthening! Use these videos as you like.
  • Lower back care video: Whenever you feel the slightest tension in your lower back come to this video and do it as many times as necessary until you feel relieved. Keep your awareness to the long, deep breath for a moment before you start and then start moving through the practice allowing your breath to lead the way and the movement. Then, bring your attention to your lower back area and direct the breath there as you stay in each pose, relaxing the hips, gluteus, and lower-back area as you stay in the poses.

Meditation and writing techniques

Each week, Irana will give you a simple meditation and writing exercise (often not that simple, but truly powerful) to help you seal in the transformation here in the course. Try them, and you may be surprised how many skills, solutions, and wisdom you’ve had right inside you, this whole time. She knows it is a lot of things now, but follow her lead, trust, and move one step and one practice at a time.

Example schedule:

  • Day 1: Morning-Pranayama-Joint clearing-Solar Surrender to the Flow Practice-Prana Mudra
  • Day 2: Morning-Pranayama-Joint clearing-Meditative Morning Lunar Practice
  • Day 3: Morning-Pranayama-Joint clearing-Solar Surrender to the flow Practice/evening-chakra set
  • Day 4: Morning-Pranayama-Joint clearing-Chakra set-Legs Enhancement (prana bodywork)
  • Day 5: Morning-Pranayama-Joint clearing-Solar Surrender to the flow practice-Prana Mudra
  • Day 6: Morning-Pranayama-Joint clearing-Meditative Lunar Practice/chakra set
  • Day 7: Morning-Pranayama-Joint clearing-Legs-Meditative Luna Practice = Legs Enhancement (prana bodywork)

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 3: Creating Space-Receptivity

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course

As you progress through the course, imagine you begin a journey into a forest: the deeper you enter the louder the sounds of the woods become and you are there immersed. Strange sensations of the unknown emerge from within. Emotions triggered by this powerful space you entered. As you progress through the course, and you integrate all these practices that work deeply on all levels of your being - physical, emotional, mental-you may experience sudden changes of mood, emotional breakthrough, insights, and understandings.

About yourself, about those around you, about your life. By now you may be feeling sore in your body, sometimes, maybe some fear or anger arises. Do not panic. It is just part of the process of clearing and cleansing. Just observe whatever arises and remind yourself it is part of the journey. And write in your journal whatever comes to mind to find clarity! You may be feeling full of vitality and clarity of mind too, the more you advance into the course the stronger and clearer and more focused you will become. Trust the process!

Reflection on nutrition

Now that you know your dosha you could start following some of the Ayurvedic principles and incorporating the Ayurvedic breakfast to your diet. Again, you may want to stay with your own style and keep going with the first-week tips to make it simple, Whatever you feel is best, is best for you. Here, the main purpose is to learn how to become more receptive to your body-mind needs at each given moment. This means that Irana would like you to ask yourself at each given moment: what is it that my best self would eat, practice, say, read, do, and more.

Of course, the best is what will make you feel good now, and the latter too. Not just now! So, think of the impact that the practice of meal you choose now, will have on your body-mind a while later. So, for example, if Irana is feeling tired after work, she will choose a more restorative sequence to rejuvenate, and a light meal so she can digest better and rest well. In this way, you will learn to restore and manage your energy and make the most of it while staying juicy and youthful!

Living practices:

  • Nourish your body tissues with hydrating fluids and foods
  • Massage your body with oils and unctuous creams
  • Organic dairy or nut glasses of milk if vegan (almond, cashew) ghee, olive oil, coconut oil
  • Fresh nuts, honey, dates; Whole grains and rice. Fresh sweet fruits and vegetables
  • Adorning and anointing one’s body, feeling beautiful-handsome without vanity but as an inner expression

Intention

Irina thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life, much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? What is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week, Irina will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is: https://open.spotify.com/user/11125518812/playlist/28OQ3qGAzpWXLDZZ5RzeXJ?si=-vH62CuEQYCALelDUZrzsw

Example schedule

  • Day 1: Morning-Pranayama-Joint clearing-Solar Creating Space, Receptivity practice, or Invigorating Ease flow-Prana Mudra
  • Day 2: Morning-Pranayama-Joint clearing-Invigorating Ease flow-Legs Strengthening
  • Day 3: Morning-Pranayama-Joint clearing-Solar Creating Space, Receptivity practice, or Invigorating Ease flow
  • Day 4: Morning-Pranayama-Joint clearing-Chakra set-Legs Enhancement (prana bodywork)-Lower Back practice
  • Day 5: Morning-Pranayama-Joint clearing-Solar-Creating Space, Receptivity practice-Prana Mudra
  • Day 6: Morning-Pranayama-Joint clearing-Solar Creating Space, Receptivity practice, or invigorating ease flow-Prana Mudra Practice/-chakra set
  • Day 7: Morning-Pranayama-Joint clearing-Legs -Solar Creating Space, Receptivity practice, or Invigorating Ease flow-Legs Enhancement(prana bodywork) or lower back care

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 4: Centering and Expanding

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course

May you be feeling full of vitality, and enjoying each moment!

The yoga practice

In this section of the course, you are focusing on your inner fire. As you practice this week bring all your awareness to your navel center, imagine the sun in the center of your body, in your navel and visualize the rays of the sun expanding in all directions. Your legs and arms are like rays of light that lengthen of that center. Now, when you practice feel your legs and arms reaching out of that center.

The living practices

The fire element in your body governs digestion, inner power, and transformation. The fire element in you is connected with Manipura chakra- located in the navel-and to the mind. So, if you are stressed, for example, there is too much mental heat in the body if you have too much anger or irritability too. You are to keep your fire burning with the right amount of heat to transform food, thoughts emotions into vitality, progress, and connection. Not too strong and not too weak. The fire element resides in your core. Why core? Because is the center of personal support, and it is so important for your wellbeing.

It is your center of power and ego consciousness. A healthy ego-is connected to wisdom-and provides energetic discrimination, delineating which experiences you allow into your being and which you choose to shut out. The core-Manipura chakra-is also the power center of the subtle body, providing the necessary force and ability to meet life's challenges and manifest one's goals.

This center is the seat of basic confidence and self-esteem. A balanced Manipura will reflect in an individual's ability to manifest his or her vision in life, to set clear boundaries, and to support others. As you practice this week bring all your awareness to your navel center, empower it, and observe if your belly during the day is too tight or too loose. Stay engaged throughout the day in having awareness of your center without tightening the belly. The perfect balance. Also, observe the heat in your body and incorporate the Ayurvedic practices to keep your digestive fire in balance.

Intention

Irana thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life-much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week Irana will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is called Soft Rain: https://open.spotify.com/user/11125518812/playlist/0bvrEypFAutmMfWyp0FknU?si=kVXoTKnuRF2D5O0myAxkYg

Example schedule

  • Day 1: Morning-Pranayama-Joint clearing-Solar Core Practice or Lunar Core flow-Prana Mudra
  • Day 2: Morning-Pranayama-Joint clearing-Lunar Core flow-Legs Strengthening
  • Day 3: Morning-Pranayama-Joint clearing-Solar Core Practice or Lunar Core flow
  • Day 4: Morning-Pranayama-Joint clearing- -chakra set-Legs Enhancement (prana bodywork)-Transformational Core Activation
  • Day 5: Morning-Pranayama-Joint clearing-Solar-Core Practice-Prana Mudra
  • Day 6: Morning-Pranayama-Joint clearing-Solar Core Practice or Lunar Core flow-Prana Mudra Practice/-chakra set
  • Day 7: Morning-Pranayama-Joint clearing-Legs-Solar Core Practice or Lunar Core flow-Legs Enhancement (prana bodywork) or transformational core activation

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 5: Opening to vulnerability

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course:

May you be feeling full of vitality, and enjoying each moment! It takes a sensitive ear to tune in to the silence of the heart, but it is there in each one of you. As each wave of feeling rises and falls again within the heart, observing your feelings with detachment allows you to connect with the deep healing power of your hearts and love. And to hear the soundless and full silence of the heart. The more you take time to listen to that silence the more you connect with yourselves and your capacity to heal, love, and connect.

The yoga practice

In this section of the course, you are focusing on the heart center, the chest, upper back, arms, and lungs. As you practice this week bring all your awareness to your chest placing the hands at the heart as you breathe, sit, meditate, or rest. Visualize a small flame in the center of your heart, like a candle flame. Feel and listen to your feelings, just observing them rise and fall.

The living practices:

The transpersonal capacity of the heart is unconditional love and compassion for all beings. It is not a love devoid of discrimination, but one which ultimately recognizes the inherent sacredness of all life. In addition, one experiences clairsentience, in which touch, whether physical or energetic, grants understanding of that which is being touched, whether it be a person, an animal, a tree, or the environment. Air is the vital life force (Prana) that nourishes the lungs and the heart circulating fresh oxygen and vital energy throughout the whole body.

Intention

Irina thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life-much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week, Irina will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is called Silent Awakening: https://open.spotify.com/user/11125518812/playlist/3ucd70p2On23IZgOQhRh6G?si=kClhZpGbRvyLSTumpgQzPg

Example schedule

Day 1

  • Morning: Pranayama-Joint clearing- Solar Opening to Vulnerability or Lunar Inner Godess-Prana Mudra
  • Evening: Breathing aum Mantra mudra (only)

Day 2

  • Morning: Pranayama-Joint clearing-Lunar Inner Godess-Legs Strengthening
  • Evening: Breathing aum Mantra mudra (only)

Day 3

  • Morning: Pranayama-Joint clearing-Opening to Vulnerability or Lunar Inner Godess-Prana Mudra
  • Evening: Breathing aum Mantra mudra (only)

Day 4

  • Morning: Pranayama-Joint clearing-Chakra set-Legs enhancement (prana bodywork)-Transformational Core Activation
  • Evening: Breathing aum Mantra mudra

Day 5

  • Morning: Pranayama-Joint clearing- Solar Opening to Vulnerability or Lunar Inner Godess-Prana Mudra
  • Evening: Breathing aum Mantra mudra (only)

Day 6

  • Morning: Pranayama-Joint clearing-Solar Opening to Vulnerability or Lunar Inner Godess-Prana Mudra-chakra set
  • Evening: Breathing aum Mantra mudra

Day 7

  • Morning: Pranayama-Joint clearing-Legs-Solar Opening to Vulnerability or Lunar Inner Godess-Legs Enhancement (prana bodywork) or Transformational Core Activation
  • Evening: Breathing aum Mantra mudra(only)

Day 8

  • Rest

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 6: Freedom and Expression

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course:

May you be feeling full of vitality, and enjoying each moment! This week be aware of what you think, what you speak, and how you do so. How you express yourself, communicate, and listen. Clear your throat often and see if there is a resonance between what you think and what you feel during the day. Speak clearly and try to listen closer. Bring your unique creativity to what you say and do.

Sacred intention

May your expression flow from your highest Self, your core truth in healing expression. May your speech be of the highest good on the inner and outer levels. May mantra, chanting, song, poetry, the power of your voice be in a sacred flow that is beneficial to all. May you experience space to exist in freedom. May you contemplate the primacy of space that is the host for all of creation. Your bodies, all matter, this very universe is primarily space. May your space be constantly renewed by the healthy rising and releasing of all the elements.

The yoga practice

In this section of the course, you are focusing on the throat center, the shoulders, and neck. As you practice this week bring all your awareness to these areas placing the hands at the throat as you breathe, sit, meditate, or rest. Visualize space in the throat and around you, infinite space for expansion. Feel and listen to your feelings, just observing them rise and fall. Visualize the throat and your speech as a bridge between your heart and your thoughts. It is very important for you to take the time to do the breathing-Om-Mantra-pranayama practice. Especially if you feel it is difficult for you!

The living practices:

The transpersonal possibility of Vishudha Chakra or throat chakra is the ability to hear that which exists beyond the ordinary senses.

Intention

Irina thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life-much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week Irina will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is called Soft Rain: https://open.spotify.com/user/11125518812/playlist/0bvrEypFAutmMfWyp0FknU?si=xX9N6WtcT8qWB3SHV0hcqA

Example schedule

Day 1

  • Morning: Pranayama-Joint clearing- Solar Space Practice or Lunar Awareness Practice- Breath, Om, Mantra Pranamudra
  • Evening: Opening to Grace Breathing aum Mantra mudra (only)

Day 2: Morning-Pranayama-Joint clearing-Lunar Awareness-Legs Strengthening-

  • Evening: Breathing aum Mantra mudra(only)

Day 3

  • Morning: Pranayama-Joint clearing-Solar Space Practice or Lunar Awareness Practice-Prana Mudra
  • Evening: Opening to Grace-Breathing aum Mantra mudra(only)

Day 4

  • Morning: Pranayama-Joint clearing-Chakra set-Legs Enhancement (prana bodywork)-Transformational Core Activation
  • Evening: Breathing aum Mantra mudra

Day 5

  • Morning: Pranayama-Joint clearing- Solar Space Practice or Lunar Awareness Practice-Prana Mudra
  • Evening: Opening to Grace -Breathing aum Mantra mudra(only)

Day 6

  • Morning: Pranayama-Joint clearing-Solar Space Practice or Lunar Awareness-Prana Mudra-Chakra set
  • Evening: Core activation = Breathing aum Mantra mudra

Day 7

  • Morning: Pranayama-Joint clearing-Legs-Solar Space or Lunar Awareness-Legs Enhancement (prana bodywork) or Transformational Core Activation
  • Evening: Opening to grace-Breathing aum Mantra mudra

Day 8

  • Rest

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 7: The Inner Connection

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course

May you be feeling full of vitality, and enjoying each moment! This week be receptive, listen deeply, beyond words. Take a step back from situations and look at the big picture of things. Speak less and listen more, be extra observant to what lies beneath appearances. Sharpen your perception. Take a moment before you act and ask your gut, is this my best me? Is this what you really want? Is this how the best you would respond? Be conscious and intuitive. You will be cultivating a connection to your inner guidance-intuition and learning to listen and follow it. It takes more silence, less talking, and more listening.

Sacred intention

May the journey of these last six weeks give you insight, embodied life-shifts, energetic tools, movement alchemy, awareness, tangible openings to carry into your journey of life, and embodiment. May your embodiment be enlivened by the energetic flow of all of your centers, lotuses, chakras vibrating with consciousness. May your energetic matrix of all of the aspects of your self-be integrated. May you listen within to find your highest vision (Ajna chakra) and the ultimate call of your soul (Sahashrah) that is part of your life vision - renewing, unfolding, and evolving.

May you create a space to tend the fire of your vision. May the fires of realization burn through every limited thought, covering, detour. May the power of love continually nourish your being and open your sacred vision and central channel to the underlying mystery May the mystic flow beyond words - your spiritual fire - open all the ways for you to experience the mystery - the sacred vision of what is behind the veil of separate forms. May the river of your life reach its destination and fulfillment.

The yoga practice

In this section of the course, you are focusing on the eyebrow center and gazing through it into your heart. It is your inner connection to self. As you practice this week, bring all your awareness to this area. When you meditate, focus your inner gaze to the eyebrow center. Visualize a clear blue sky on your forehead. The color to visualize here is indigo. It is very important for you to take the time to do the breathing-Om-Mantra-pranayama practice.

The living practices

The trans-personal possibility of Vishudha chakra or throat chakra is the ability to hear that which exists beyond the ordinary senses.

Intention

Irina thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life-much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week, Irina will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is called Soft Rain: https://open.spotify.com/user/11125518812/playlist/0bvrEypFAutmMfWyp0FknU?si=xX9N6WtcT8qWB3SHV0hcqA

Example schedule:

Day 1

  • Morning: Pranayama-Joint clearing- Surrender to the Flow Practice or setting intentions moving forward and breath, Om, Mantra Prana mudra
  • Evening: Ajna Chakra sequence and breathing Aum Mantra-Prana mudra

Day 2

  • Morning: Pranayama-Joint clearing-Setting intentions moving forward-Legs Strengthening-
  • Evening: Ajna Chakta sequence and breathing aum Mantra mudra (only)

Day 3

  • Morning: Pranayama-Joint clearing-Surrender to the Flow Practice or setting intentions moving forward
  • Evening: Ajna Chakra Sequence-Breathing aum Mantra Prana mudra

Day 4

  • Morning: Pranayama-Joint clearing-Chakra set-Legs Enhancement (prana and bodywork)-Transformational Core Activation
  • Evening: Ajna Chakta Sequence & Breathing aum Mantra mudra

Day 5

  • Morning: Pranayama-Joint clearing-Surrender to the Flow Practice or setting intentions moving forward and breath, Om, Mantra Prana mudra
  • Evening: Ajna Chakra Sequence-Breathing aum Mantra mudra (only)

Day 6

  • Morning: Pranayama-Joint clearing-Surrender to the Flow Practice or setting intentions moving forward
  • Evening: Core activation-Ajna Chakra Sequence & Breathing aum Mantra mudra

Day 7

  • Morning: Pranayama-Joint clearing-Legs and Transformational Core Activation or surrender to the flow practice or setting intentions moving forward and breath
  • Evening: Ajna Chakra sequence and breathing aum Mantra mudra

Day 8

  • Rest

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

Week 8: Transformational Integration

Mantra:

I am beautiful. I am perfect. I belong. I am kind. I am me. I live my life beyond.

Reflections on the course

May you be feeling full of vitality, and enjoying each moment! This week cultivate acceptance for who you are in all aspects and tranquility. Speak less and listen more, be extra observant on what you think and say about yourself and the way you describe yourself.

Pay attention to that gup and give it time, before you speak, eat, or do anything. Be present in that second “before the!” Cultivate presence and awareness through the senses: Touch, smell, sight, listening, and tasting. Make anything you do a movement meditation by being in the present moment. It takes more silence, less talking, and more listening.

Sacred Intention

May you raise and purify with the truth and be inhabited by light. May you transform all dullness and darkness into bright and perfect faith. May you transform all restlessness and agitation into inviolable calm and peace. May you transform all attachment into deep and stainless purity. May you transform all your fears into courage and unshakable trust. May you find the ultimate call of your soul. May the river of your life reach its destination and fulfillment.

The yoga practice

In this section of the course, you are focusing while you practice in witnessing your physical body in practice, connecting the awareness to the physical, spirit to matter, and therefore creating transformation through observation. As you practice this week, bring all your awareness to your physical body.

When you meditate, focus your inner gaze at the heart. As you meditate or do relaxation visualize a white hello 40cm above your head. This is your crown chakra. Then this white bright light showering you and creating a white blanket around you. It is very important for you to take the time to do the breathing-Om-Mantra-pranayama practice.

The living practices

When you direct your attention to your physical body, emotions, breath, and feelings observing the fluctuations you begin the process of transformation. This happens first by understanding the patterns and then having the clear intention and determination to change them at a cellular level, with aspiration, trust, and surrender. Transforming the individual in favor of the collective. You will start with yourselves. This is the Integral yoga.

Intention

Irina thinks you’ll find that you have more sustainable energy all day long, and can power through your practices and your life-much more effortlessly when you stoke your fire with a daily dedication or intention. Every morning, during and after your pranayama sequence, take a moment to listen internally to the intention of the day: which action? what is it that you need to do, or not do today to bring balance to your life? Which attitude will help you bring that balance?

Music

Each week Irina will give you a Spotify playlist that inspires her for the practices. You are welcome to use it or any music that inspires you. This week playlist is called Blue Flowers https://open.spotify.com/user/11125518812/playlist/0iXB5iKSgsGOt3F7LYq7R0?si=tjEClylVTsaHPEdGITY5yQ

Example schedule

Day 1

  • Morning: Pranayama-Joint clearing- Integration Chakra Flow Practice or Lunar Earth Practice- Breath, Om, Mantra Prana mudra
  • Evening: Chakra Set-Breathing aum Mantra mudra (only)

Day 2

  • Morning: Pranayama-Joint clearing-Say yes to life-Legs Strengthening
  • Evening: Breathing aum Mantra mudra(only)

Day 3

  • Morning: Pranayama-Joint clearing-Integration Chakra Flow Practice or Lunar Earth Practice-Prana Mudra
  • Evening: Chakra Set-Breathing aum Mantra mudra(only)

Day 4

  • Morning: Pranayama-Joint clearing- Legs Enhancement (prana bodywork)-Transformational Core Activation
  • Evening: Chakra Set Breathing aum Mantra mudra

Day 5

  • Morning: Pranayama-Joint clearing- Integration Chakra Flow Practice
  • Evening: Chakra Set Breathing aum Mantra mudra

Day 6

  • Morning: Pranayama-Joint clearing-Say yes to life-Prana Mudra
  • Evening: Core activation or Chakra Set-Breathing aum Mantra mudra

Day 7

  • Morning: Pranayama-Joint clearing-Legs-Integration Chakra Flow Practice or Lunar Earth-Evening: Core activation or Chakra Set-Breathing aum Mantra mudra

Day 8

  • Rest

You can add whatever you like to this basic schedule but, daily, do not forget to follow the living practices and do your inspirational writing! If you feel any of the practices is not for you, do another one. Basic is that you feel good at all times! You can also use the practices from the precious lesson that resonates with you!

What to do daily

  • Do your pranayama sequence every morning as soon as you wake up and your joint clearing. You will find all the details in the videos and audio.
  • Do your inspirational writing every morning, write at least one to three pages without thinking, just write whatever comes, non-stop. No judgment. If you can’t do it in the morning do it in the evening. Find your intention for the day. Practice with intention!
  • Try and carry your intention with you throughout your day! Dedication to this can shift everything for the better.
  • Then do your main video whenever you’re ready this is your solar practice or lunar pranctice. Irana likes the morning, just because she loves to be done with it ASAP, but you can do this anytime you have (or make) time. Try to alternate these practices at least six times a week. It is 20-50 minutes, preferably in the morning.
  • Listen to what you need each day and choose Solar if you feel you need something more energetic and Lunar if you feel like being closer to the ground, slower. Both are giving you the best benefits as long as you respect your body-mind call and state.
  • Each week, you’ll have two main videos, and one or two supplementary, of different durations pranayama sequence and joint clearing will always be the same, so you can learn them and build consistent vitality and balance through them, and see gains through repetition. Do this first thing in the morning every day! This is the must of this course.
  • Solar Practice (This video changes weekly): Builds stamina and alignment for the next week practice. You are unblocking the energetic centers (chakras) so you will need to repeat this. Try to do this practice at least 4 times a week. It is 20-40 min, preferably in the morning.
  • Lunar Practice (This video changes weekly to match the theme of the week): This is a slower cooling practice for the moon days and when you feel like going slower. You can do this practice instead of the Solar when you feel slower.
  • Chakra Set: This is a transformational, chakra balancing sequence. Very nice to do late in the afternoon. A 20 minutes practice. Minimum three times week, best every day!
  • Supplementary videos (This is always different): If you want more movement options, or to make the yoga part of your practice longer. Between these videos, you will find the Prana Bodywork (body enhancing practice) to strengthen and sculpt your body for whole-body strengthening! Use these videos as you like.

Meditation and writing techniques

Each week, Irana will give you a simple meditation and writing exercise (often not that simple, but truly powerful) to help you seal in the transformation here in the course. Try them, and you may be surprised how many skills, solutions, and wisdom you’ve had right inside you, this whole time. She knows it is a lot of things now, but follow her lead, trust, and move one step and one practice at a time.

Stay in touch

At the bottom of each day’s lesson, you'll see a link to join the reveal Woman Facebook Group. This will lead you to a Facebook-Connected Forum where Irana stops by every couple of days to chat with you and answer any questions you might have about the program.

Number of hours of live sessions for each online meet up

There are 25 minutes sessions for personal guidance and are scheduled at the end of each week according to the start date and scheduled personally with each customer.

Number of recorded sessions

67 videos and 11 audios

Note

Your daily schedule will be determined every eighth day of the week (timing to be scheduled directly between the organizer and you).

Instructors

Irana JI An Fouroulis

Retreat location

This private session is held online. Paros Yoga Shalla is based in Paros, Greece (GMT+3). They will conduct their live online classes via their website stream (Namestream App), in which you can participate from the comfort of your home.

What's included

  • Daily yoga sessions
  • Pranayama and breathwork sessions
  • Ayurveda lifestyle, recipes, and lifestyle practices
  • Expression through sound and voice, Mantram
  • Chakra Yoga
  • Self-development through guided inspirational writing
  • One-on-one weekly coaching calls
  • 67 videos and 11 audios

What's not included

  • Accommodation and meals

Cancellation Policy

  • A reservation requires a deposit of 100% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.

Value for money
Accommodation & facilities
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56 days / 55 nights
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